If you want to build a bigger chest, lifting heavier isn’t the smartest way to do so. And who better to teach us about this than four-time Olympia champion Jay Cutler. Cutler shared his thoughts on a recent X post, highlighting the disadvantages of simply pushing heavy weights instead of prioritizing control for better results.

His simple advice: create an arch instead of pushing weights and rounding your shoulders. Cutler recounted how he has often seen people make this mistake at the gym, especially with exercises like cable crossovers, incline, decline, bench press, etc. Instead of pushing the heaviest weights, the focus must be on popping the chest out and controlling the load.

“The chest has to stay at the highest plane of the body. And you need to push out and contract. That’s the biggest suggestion I can have with chest,” Cutler explains.

He further emphasized the importance of angles and volume when weight training, especially with the chest. However, Cutler noticed how most people tend to focus on pushing heavy weights instead of using controlled weights to improve movement.

“More importantly, create that arch. Pop the chest out. Use weights that you can control,” he said in an X post.

The best part of Cutler’s advice is that it isn’t reserved just for pro bodybuilders. He has preached this form principle for decades.

The simple, controlled movements are easy enough for most gym goers, fitness enthusiasts, and lifters to incorporate into their daily training. Unlike ego-lifting trends, Cutler's method prioritizes injury prevention and sustainable gains.

How to Apply Cutler's Controlled-Weight Method

Cutler’s principles are simple and based on basic laws that will help you build a bigger, stronger chest.

• Instead of focusing on lifting heavier, focus on controlled movements.
• Don’t just move the bar; focus on the feeling of your chest contracting.
• Don’t rely on momentum and bounce the bar off your chest- this can cause injury.
• Stick to weights that you can control. This will allow you to maintain a complete range of motion.

“When I’m benching, I don’t touch the chest because that’s when most people tear their pecs. When you push back up out of the low position, the pecs are totally stretched out, and that’s when you’re most susceptible to injuries,” he explained.  

His favorite chest exercises, according to Muscle & Fitness, are:

• Incline dumbbell press
• Cable crossovers
• Dumbbell pullovers
• Incline dumbbell flys
• Bench presses

What do you think of Cutler’s chest workout routine? Would you incorporate it into your daily workouts?

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Written by

Avantika Das

Edited by

Sijo Paul