Feb 23, 2021
The Rock Shares His Chest & Triceps Superhero Workout

Whether it be on Twitter, Instagram, or in print, when Dwayne ‘The Rock’ Johnson hands out some workout tips, you better get out your pen and paper.

And a recent post on his Instagram showing how he prepped for his upcoming superhero movie, Black Adam, is no different.

the rock
Photo: David Shankbone / Creative Commons

Last week the actor shared a video to Instagram, outlining the fitness regime he was following at the time, touching on strength, conditioning, cardio, and diet, and sharing details of his workout splits. Now, in a more recent post, The Rock provided a glimpse of another workout, this time focusing on his chest and triceps.

“With the Black Adam prep, there is mythology, there’s character, there’s story study, things like that,” The Rock says in the video. “But when it comes to the physicality part, and balancing the energy of Black Adam, I want to raise the bar with the character. That’s the hope.”

His chest workout is comprised of three “giant sets” of the following four exercises performed until failure:

  • Chest Flys — Lie flat on your back on a flat or incline bench; lift arms with dumbbells above the head so they’re extended but not locked out; inhale & slowly lower arms in an arc motion until they’re in line with the chest; exhale and slowly press your arms up in the same arc motion.
  • Chest Press — Lie flat on a bench, with your feet flat to the ground; With a dumbbell in each hand, extend arms directly over your shoulders and your palms are up; pull your abdominals in, and tilt your chin toward your chest; lower your arms down and a little to the side until your elbows are slightly below your shoulders; roll your shoulder blades back and down, like you’re pinching them together and accentuating your chest.
  • Incline Press — Lie flat on an incline bench; with a dumbbell in each hand, with hands positioned at your shoulders, elbows bent, and angled down below your rips; brace your core and press both dumbbells straight up over your chest as you exhale; reverse the movement and slowly lower the dumbbells back to the top your chest as your inhale.
  • Bodyweight Dips  — Grab parallel bars and hoist yourself up, look straight ahead, and begin to contract your stomach muscles; bend your knees for stability purposes and keep your elbows at your side, lower yourself until your triceps are parallel to the floor; once parallel, explode back up until just before you’re able to lock your elbows.


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