Hunter Labrada Goals Chest, Shoulders, and Triceps Right through “Push” Exercise in 2023 Mr. Olympia Prep


The 2023 Tampa Professional champ is locked in for Orlando.

Successful the 2023 Tampa Professional in early August earned Hunter Labrada a qualification to compete within the 2023 Mr. Olympia contest, going down in Orlando, FL on Nov. 2-5, 2023. It is going to be Labrada’s fourth look at bodybuilding’s pinnacle contest, the place he seems to make stronger on his 7th position outcome from the 2022 Olympia and doubtlessly go his best-yet appearing of fourth position in 2021. He positioned a good 8th at his Olympia debut in 2020.

As he builds to a height efficiency, Labrada shared a YouTube video of a push exercise he carried out simply days after his runner-up end to Chinedu “Andrew Jacked” Obiekea on the 2023 Texas Professional in mid-August.

Extra from Breaking Muscle:

Whilst the use of a foam curler to arrange for practising, Labrada shared that this used to be his first exercise at his house fitness center following the Texas Professional. He has had a possibility to devour extra foods and expressed he used to be feeling just right going into this consultation.

Seated Cable Chest Press

Labrada began the consultation with a high-tension chest workout. He defined that the setup for this chest press known as for a dual-cable gadget and an upright bench. Whilst the setup takes time and calls for a talented spouse to assist get the cable handles into place, Labrada defined why the praise is well worth the effort.

“We get one thing that has nice stress during, there’s no drop-off in stress. I in reality love this workout from the perspective that, it in reality accentuates the truth that we’re seeking to get that elbow as some distance away as conceivable [from the chest] after which getting it throughout out frame up to conceivable. Actually enthusiastic about completing biceps to pec.”

Labrada and his practising spouse each carried out more than one units, however the actual reps or weight weren’t shared.

Incline Chest Press Gadget

The second one workout of the day used to be a chest press mechanical device that targeted at the higher pecs. The mechanical device had two handles on every facet. Labrada defined he usually used the neutral-grip take care of, which emphasizes extra triceps however decreases pressure at the shoulder joint. On the other hand, he selected to make use of the horizontal handles all over this exercise to coach his chest from other angles. Labrada had a gradual and calculated pace along with his reps to maximise stress. His spotter assist him entire compelled reps after he reached failure.

After a heavier set with a complete of 10 45-pound plates loaded onto the mechanical device, they decreased the load through two plates for a moment set. After two operating units every, Labrada and his spouse moved on.

Pec Deck

The 3rd and ultimate chest-focused motion used to be a chest flye within the type of the pec-deck to isolate the pecs. Labrada didn’t do a lot speaking at this level within the video, however he may well be observed getting a deep stretch on the backside whilst specializing in contracting his pecs as laborious as he may on the best. He ended his moment operating set through decreasing the load for a drop set, and he went to failure one remaining time ahead of transferring on.

Seated Overhead Gadget Press

The primary shoulder workout of this exercise used to be a seated mechanical device press. As soon as he couldn’t carry out extra reps on his personal, his spotter assisted through serving to to boost the load. Labrada then carried out the unfavorable (reducing) portion of the reps on his personal.

This identical layout used to be used on his moment set. His reps have been carried out a little bit quicker the second one time round, however he used to be obviously doing his supreme to get rid of momentum during the set.

Lateral Elevate Gadget

The second one delt motion used to be a seated lateral lift mechanical device. Labrada opted to stay his fingers directly and no longer grasp the hooked up handles, so his facet delts needed to tackle all the load. After his first set, he made a weight adjustment for his moment set.

He saved his chest firmly towards the make stronger pad so he couldn’t swing to create momentum during the set. He adopted his same old set with partial reps to maximise the pump. As soon as he may now not carry out partials, he ended the set.

Unmarried-Arm Triceps Pushdown

Labrada began his triceps paintings with a pushdown, preserving a cable with a loop attachment in every hand and acting extensions throughout his frame in an “X” way. After one set, he modified to a single-arm motion, pronouncing his elbows have been “a little bit indignant” at this level within the exercise.

From set to set, he reasonably modified the location of his hand and arm to really feel the triceps operating in a different way. As he approached failure, he noticed himself along with his non-working arm. He additionally carried out a number of ab workouts between units.


Labrada’s consultation concluded with dips. This used to be the one non-machine workout he carried out on this regimen, out of doors of the temporary ab practising all over the former workout. The exercise used to be concluded after 3 operating units. Labrada used solely his frame weight, however defined that he up to now integrated a lot heavier weights.

“I used to dip each and every unmarried push exercise, and I may do units of 10 with 135 kilos [61.2 kilograms] placing off me. I had 3 plates placing off me. When I used to be training-training triceps, I might do a large number of dips continuously and a large number of close-grip bench press continuously. I might close-grip 315 [pounds/142.9 kilograms] for 20 [reps] 3 years in the past.”

After the learning, the second-generation bodybuilder — son of bodybuilding famous person Lee Labrada who, himself, used to be two times the runner-up to eight-time Mr. Olympia Lee Haney — carried out a chain of poses to show off his post-contest body.

Extra from Breaking Muscle:

Labrada didn’t percentage the entire main points of his exercise, however you’ll be able to take a look at a pattern model for your self through following the information under.

Push Day: Chest/Shoulder/Triceps Exercise

  • Seated Cable Chest Press — 3 x 10-12 
  • Incline Chest Press Gadget — 2 x 10-12 
  • Pec-Deck — 2 x 12 (upload one drop set to ultimate set)
  • Seated Overhead Gadget Press — 2 x 10-12 (upload negative-only reps to ultimate set)
  • Lateral Elevate Gadget — 2 x 12-15 (finish every set with partial reps)
  • Unmarried-Arm Triceps Pushdown — 3 x 12-15 in line with arm
  • Dips — 3 units to failure (the use of frame weight solely)

Labrada will glance to problem the reigning Mr. Olympia, Hadi Choopan, and different contenders within the upcoming contest. Preferably, he’s going to glance to position no worse than 5th within the 2023 contest as a result of that can routinely qualify him for the 2024 Mr. Olympia, must he no longer win the competition outright.

Featured Symbol: Hunter Labrada on YouTube


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