Larry Wheels Crushes Chest Workout One Week Out from Pursuing Classic Physique Dream at Amateur Olympia
With nearly 3 million subscribers on YouTube and a long list of accolades as a strength athlete, Larry Wheels is easily one of the most recognizable figures in the fitness industry. However, if you only know him by his first name, you’ll be surprised at how drastically different he looks compared to some of the photos from his weightlifting days.
Noticeably leaner across the board, Wheels has clearly worked hard to prepare for the next phase of his bodybuilding journey. With an eye on earning his International Federation of Bodybuilding and Fitness (IFBB) Pro card at the 2023 Olympia Amateur on November 1, 2023The 2018 NPC Gold Coast Muscle Classic heavyweight division winner gave a glimpse of his slimmer frame in a chest day workout vlog posted to his YouTube channel on October 25, 2023.
Joining forces with IFBB Pro Luis Sierra at Team Zero Gravity Fitness in Claremont, California, Wheels kicked off the session with a quick fitness refresh. After noting that he weighed about 265 pounds (120.2 kilograms) the last time he competed in bodybuilding, Wheels said, “I’ve never been so conditioned in my life.”
He currently weighs 240 pounds (108.9 kilograms), and needs to trim eight more pounds (3.6 kilograms) from his considerable frame before taking the stage. But with the 2023 NPC/IFBB Pro League Ultimate Warriors contest taking place in Anaheim, California, just four days before the 2023 Amateur Olympia, Wheels didn’t want to risk injury from carrying too much weight during training.
Still, he and Sierra, along with Team Zero Gravity founder and head coach Ryan Bentson, completed a series of four chest exercises that provided a fantastic boost. The training begins at minute 2:45 of the video.
Plate Loaded Chest Press Machine
Starting with a prototype TuffStuff Fitness chest press machine designed by Bentson, Wheels warmed up with a 45-pound (20.4 kilogram) plate per side. He pushed his pecs even further using a progressive overload method, adding another 45-pound plate per side for his second set.
Although Bentson noted that the machine can feel heavy quickly, that didn’t stop the trio from increasing the weight again. Gripping the handles with his palms facing in, Wheels had no problem completing a third set that included an additional 25 pounds (11.3 kilograms) on each side. Even when the group switched from the 25-pound plate to a 45-pound plate, they completed each repetition with relative ease compared to their training partners.
Perhaps that shouldn’t have been a surprise given Wheels’ weightlifting background. He told Sierra that he has used 250-pound (113.4-kilogram) dumbbells for bench press training and 185-pound (84-kilogram) dumbbells for the seated shoulder press. However, lifting that much weight can be a challenge when you’re at the end of a competition prep and are out of glycogen to fuel your muscles.
Interestingly, although Wheels revealed that he has been eating an incredibly low 1,000 calories per day (including zero carbohydrates) during the three weeks prior to losing 270 pounds (122.5 kilograms), cutting isn’t as difficult as bulking.
“When you bulk up well, you wake up full, you go to bed full, and you’re never hungry,” Wheels explained. “If you’re hungry and you’re bulking up, you’re not bulking up enough. When I’m bulking, there’s never a time of day where I enjoy anything.”
After finishing their final set, the group moved on to another machine that worked the chest in a very different way.
Plate Loaded Tilt Flying Machine
Next, Wheels and his training partners worked on the plate-loaded incline fly machine to achieve a full pec stretch. Despite being “flat” due to a lack of glycogen in his muscles, Wheels had visible stretch marks on his chest while performing the exercise.
Typically, bodybuilders consume carbohydrates shortly before a competition to produce a fuller appearance. However, with Wheels needing to make weight for the Amateur Olympia just 48 hours after taking the stage in Anaheim, Bentson said he will compete in the first show with no carbs in his system.
Between sets, Wheels practiced his poses, showing off a well-balanced physique that should surely look even more impressive when he’s complete for his second show.
Plate Loaded Inclined Press Machine
The penultimate exercise focused on the upper pecs, anterior deltoids, and triceps. Starting with a pair of 45-pound plates per side, the group increased the intensity with each set. A shirtless Wheels looked right at home working with 180 pounds (81.6 kilograms) of plates on each side for five reps on the penultimate set.
To finish this part of the training, the group used a “burnout,” in Wheels’ words. The weight was reduced to the starting point, 90 pounds (40.8 kilograms) per side, and the athletes attempted to complete as many repetitions as possible, with Wheels totaling 19.
High to Low Cable Crossover
The workout ended with cable crossovers, an isolation move that applies a large amount of tension to the pecs. This chest variation further highlighted the stretch marks on Wheels’ chest and arms, especially when he squeezed his pecs.
During the final part of the session, Wheels discussed the differences between preparing for the contest and following a less strict lifestyle.
“I’m much happier at 280. I’m much happier when you eat what you want, when you want,” Wheels said. “Looking good is fantastic when I look in the mirror and make a video. Outside of that, it’s a constant mental battle of ‘I can’t have that’ and ‘I can’t have this’ and it’s just not as fun as being huge and eating whatever you want.”
Ultimately, however, the decorated athlete acknowledged that he is on a mission to see what he is capable of. Still determined to become the strongest professional bodybuilder of all time, Wheels stated that he has not given up on his goal of eventually completing a 1,000-pound deadlift.
Efficient Contest Prep Chest Workout
Although no specific number of reps or sets was provided, you can use this short but excellent chest workout as a foundation for your own muscle-building goals. Aim for three to four sets of eight to 12 repetitions of each exercise, and don’t be afraid to use relatively challenging weight on the chest press and incline press, as they are multi-joint movements that incorporate the shoulders and triceps. as well as your chest.
- Plate Loaded Chest Press Machine
- Plate Loaded Incline Fly Machine
- Plate Loaded Inclined Press Machine
- High to Low Cable Crossover
Given all the success he has enjoyed as a strongman, powerlifter, bodybuilder and fitness influencer, no one should doubt Larry Wheels’ ability to deliver a winning performance. However, he certainly faces a tough challenge going from a 270-pound strength athlete to a 232-pound classic physique competitor in what has become arguably the most popular division in the sport of bodybuilding.
Featured Image: Larry Wheels / YouTube
