Breon Ansley Says Full Range of Motion Is Best For Delts and Chest Growth

Former two-time Classic Physique Olympia winner Breon Ansley is making a last-ditch effort to reclaim that distinguished title at the 2022 Olympia from December 16-18 in Las Vegas, NV. Two weeks after his fourth-place finish at the 2022 Arnold Classic USA, Ansley made known his intentions to compete above his 185-pound Classic Physique weight cap after this year. Which division he’ll enter has not yet been revealed. 

Ansley implemented a new bulking diet regime. He’s eating more calories than ever before, with a level of training intensity to match. The 42-year-old California native recently took a trip to "The Mecca" Gold’s Gym in Venice, CA, where he capped his delts and admired the legends before him. 

Watch Ansley’s entire push day session via the following video. 

[Related: Watch Chris Bumstead Forge His Pecs With Heavy Presses And Volume Training]

  1. Breon Ansley’s Delts and Chest Workout
    1. Incline Machine Shoulder Press
    2. Standing Dumbbell Laterals, Upright Rows, and Front Delt Raise
    3. Dumbbell Armpit Rows, Reverse Pec Deck, Machine Chest Press
  2. Breon Ansley’s Push Day

Breon Ansley’s Delts and Chest Workout

Check out the full details of the push day workout session below. 

Incline Machine Shoulder Press

Ansley made himself right at home, locating the perfect setup where he could perform shoulder presses while viewing the gym monitor replaying past Olympia contests.

The plate-loaded machine allowed unrestricted movement, challenging his stability to keep the handles even throughout the motion. The benefit is improved functional symmetry and stronger stabilizer muscles.

Ansley ground out at least three sets shown in the video, stopping when his arms hit parallel to the floor before pressing the weight overhead just short of lockout.

Standing Dumbbell Laterals, Upright Rows, and Front Delt Raise

Ansley demonstrated his take on the perfect dumbbell lateral raise, bringing the weights down in front of his body to stretch the middle deltoid and then overcoming the external load using a full range of motion with the arms slightly bent.

Don’t believe what anybody says out there, guys, the full range of motion on an exercise is always best.

Leading with the elbows, the former champ internally rotated his shoulders to transition into an upright row to cap off the side delts. He followed that with high front delt raises, lifting the dumbbells above shoulder level, which also engages the traps.

Dumbbell Armpit Rows, Reverse Pec Deck, Machine Chest Press

Not yet done with the dumbbell rack, Ansley transitioned to an exercise similar to the armpit or monkey row, where he pulled the weights halfway up his torso, emphasizing the rear and lateral delts. The elite pro stepped over to the reverse machine flye, assuming a pronated grip to create more dimension on his rear delts. 

Must make it happen or else it’s a failure.

Before stripping down to his posing trunks, Ansley visited the outdoor area of Gold’s Venice, placing attention on his pecs with the Hammer Strength flat press to finish his push day.  The actual workout wrapped up at the 13:45 mark. However, Ansley went through his posing routine for the remaining six minutes of the video. 


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A post shared by Breon Ansley (@breonma_)

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Breon Ansley’s Push Day

The following exercises are listed in the same order Ansley performed them during his workout.

  • Incline Machine Shoulder Press
  • Standing Dumbbell Laterals
  • Upright Rows
  • Front Delt Raise
  • Dumbbell Armpit Rows
  • Reverse Pec Deck 
  • Hammer Strength Machine Flat Press

Ansley is about 13 weeks out from his next contest, the 2022 Tampa Pro Olympia qualifier, on August 5-6 in Tampa, FL. It’s not clear which division he will compete in. He’s automatically qualified for all future Olympia competitions in Classic Physique as a former champion and qualified for any pro show regardless of the division. However, his mention of being at the weight cap for the Tampa Pro implies he will compete in Classic Physique. 

Featured image: @breonma_ on Instagram

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