{"id":21901,"date":"2026-06-04T11:17:00","date_gmt":"2026-06-04T11:17:00","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=21901"},"modified":"2026-06-04T11:17:00","modified_gmt":"2026-06-04T11:17:00","slug":"former-mr-olympia-dexter-jackson-56-shares-his-joint-friendly-chest-workout-for-lifters-over-50-2","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=21901","title":{"rendered":"Former Mr Olympia Dexter Jackson, 56, Shares His Joint-Friendly Chest Workout for Lifters Over 50"},"content":{"rendered":"


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Most bodybuilders spend their careers chasing heavier weights. Dexter \u2018The Blade\u2019 Jackson spent decades doing exactly that, building one of the most decorated physiques in bodybuilding<\/a> history and becoming the oldest man ever to win the Mr Olympia title. Now, at 56, Jackson\u2019s priorities have changed.<\/p>\n

In a recent YouTube video<\/a>, the bodybuilding legend shared one of his favourite chest workouts<\/a>. But there wasn\u2019t a barbell bench press<\/a> in sight. Instead, the session focused on low-impact machine exercises designed to build muscle without beating up the joints.<\/p>\n

Reflecting on his bench press strength, Jackson recalled lifting as much as 455lbs during his competitive career.<\/p>\n

\u2018I was getting it back then,\u2019 he said. \u2018I can\u2019t do that now.\u2019<\/p>\n

His modified training approach still delivers results \u2013 just with far less wear and tear.<\/p>\n

The Workout<\/h2>\n

A. Hammer Strength Iso Flat Bench: 4 sets x 10 reps<\/strong><\/p>\n

B. Incline Chest Press Machine<\/a>: 4 sets x 10 reps<\/strong><\/p>\n

C. Incline Fly Machine: 4 sets x 10 reps<\/strong><\/p>\n

D. Decline Cable Fly<\/a>: 4 sets x 10 reps<\/strong><\/p>\n

\u2018I used to keep my reps with all my sets anywhere from 8 to 12,\u2019 Jackson explained. \u2018I usually end up with about 10 reps.\u2019<\/p>\n

Why it works<\/h2>\n

Hammer Strength Iso Flat Bench<\/h4>\n

Jackson opens the workout with the Hammer Strength Iso Flat Bench.<\/p>\n

The machine provides stability throughout the lift, allowing him to train the chest hard without placing the same demands on the shoulders and stabilising muscles required during a traditional barbell bench press.<\/p>\n

\u2018If you guys have joint pain and you’re looking to ease it, make sure you try doing more machine work,\u2019 he said. \u2018That\u2019ll take a lot of stress off the joints compared with free weights.\u2019<\/p>\n

Incline Chest Press Machine<\/h4>\n

The second exercise shifts the emphasis towards the upper chest.<\/p>\n

The incline angle increases activation of the clavicular fibres of the pecs while also recruiting the front deltoids and triceps. As with the previous movement, the fixed path of the machine allows for greater control throughout the lift.<\/p>\n

Incline Fly Machine<\/h4>\n

Unlike pressing exercises, flyes place the chest under a greater stretch.<\/p>\n

The machine\u2019s guided path also aligns with Jackson\u2019s current training philosophy of maximising muscle stimulus while minimising joint stress.<\/p>\n

Decline Cable Fly<\/h4>\n

Jackson finishes the session with decline cable flyes, performed from a high-to-low angle to place greater emphasis on the lower chest.<\/p>\n

Using cables keeps tension on the muscle throughout the entire range of motion, making the exercise an effective finisher after the heavier pressing movements.<\/p>\n

By ending the workout with isolation work rather than another press, Jackson can continue accumulating training volume without subjecting his joints to additional heavy loading.<\/p>\n

How Dexter Jackson Trains at 56<\/h2>\n

During the session, the former Mr Olympia revealed he currently weighs between 200 and 205lbs and is aiming to get down to around 190.<\/p>\n

\u2018It\u2019s so crazy because I still have people telling me, \u201cGod damn, you’re big as hell\u201d,\u2019 Jackson joked.<\/p>\n

Even years after retiring from competition, Jackson remains considerably more muscular than the average person. But he also acknowledges that he can no longer train the way he did in his prime.<\/p>\n

Machines, cables and moderate rep ranges now form the foundation of his workouts, allowing him to continue building and maintaining muscle while protecting the joints that have endured more than three decades of bodybuilding.<\/p>\n

The result? He remains strong, muscular and functional well into his fifties.<\/p>\n

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Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here<\/a> to get 14 days of free access to the plan via the <\/strong>Men\u2019s Health <\/strong>app.<\/strong><\/p>\n

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