Small technical tweaks can make a big difference.
Last updated on October 25th, 2024
With Chris Bumstead officially ceding his throne, one of bodybuilding’s brightest rising stars may become the new lord of the Classic Physique division sooner than later.
After falling from fifth in 2022 to eighth in 2023, Mike Sommerfeld catapulted himself into the championship conversation at the 2024 Olympia with a sculpted, well-balanced physique that ultimately earned him a silver medal and a $20,000 payday.
Coming off that impressive showing in Las Vegas, Sommerfeld wasted no time getting back to what he does best: building muscle. On Oct. 19, 2024, the German athlete published a video on his YouTube channel of an intense chest workout with coach Joe Bennett that shows why he should be a force to be reckoned with for years to come.
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Mike Sommerfeld’s Chest Workout
Less than a week after finishing ahead of all of his peers except the unbeatable “CBum,” Sommerfeld was back in the gym for a pec-focused strength training session. Taking cues from Bennet, who goes by @HypertrophyCoach on social media, the 2024 Classic Physique Olympia runner-up crushed the following chest workout:
Although Sommerfield didn’t perform a long list of exercises, his coach paid close attention to the technical nuances of each movement, delivering useful nuggets of weightlifting wisdom throughout the workout.
Elbow Positioning on the Incline Press
Sommerfeld started his session on a plate-loaded incline press machine, an excellent tool for building massive upper pecs and strong triceps. With those goals in mind, Bennett reminded his client to bring his arms across and together rather than straight out to really emphasize the pectoral contraction.
It didn’t take long for Sommerfeld to feel the effect.
“My chest still feels sore from posing,” he remarked mid-set.
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On the ensuing set, Bennett encouraged Sommerfeld to tweak his elbow position. Instead of having them point slightly behind him at the bottom of the lift, Sommerfeld brought his elbows perpendicular to the floor, which raised his chest slightly.
Once again, it didn’t take long to feel the impact of another key coaching point. Although Sommerfeld admitted the position felt “weird,” he acknowledged its efficacy.
I can feel my chest contracting harder doing it this way. I will be 20-25% weaker, but I can feel that my chest is way more active like that.
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Range Is Everything
Between sets of incline press, Bennet and Sommerfeld discussed the intricacies of a critical muscle-building concept: range of motion.
That gave the coach a chance to flex his knowledge on the subject. Here are some key takeaways:
- Bennett believes biasing more towards the mid and lengthened range is “probably where you have the most opportunity to grow.”
- Your muscles are most weak in the short position.
- People make the mistake of comparing positions without controlling for joint torque.
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Sommerfeld Gets His Answer on Stretching
After hitting several sets of slow, controlled seated cable flyes, Sommerfeld wrapped up his workout on the seated chest press machine. This gave him a final chance to challenge his chest and receive some guidance from Bennet on stretching.
“I don’t really think you have to go to that deep, deep stretch to get maximal benefit,” the coach explained.
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So, what’s Bennett’s strategy for staying limber?
I like to do things that are more active end-range stuff. Some things I’ll either do as my warm-up when I’m training, or I’ll do it at a separate time of the day, too.”
With a game plan that includes a morning mobility/cardio/stretching routine and highly targeted strength training sessions, Sommerfeld should be in the driver’s seat to make it to the top of the Classic Physique mountain when the 2025 Olympia rolls around.
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Featured image: Mike Sommerfeld / YouTube