Martin Fitzwater’s Monster Chest Workout Before the Pittsburgh Pro!

[01dragonslayer]

This detailed breakdown captures the exact chest workout he’s using in the final stretch of his prep for the 2025 Pittsburgh Pro.

Meet Martin Fitzwater​

Martin Fitzwater is no ordinary bodybuilder. A rising IFBB pro and Olympia hopeful, he has built a reputation for his dense and detailed physique, as well as his relentless approach to training. His recent focus is on a strong showing at the Pittsburgh Pro 2025, where he is considered a podium contender.


Fitzwater is well-regarded in the bodybuilding community for his authenticity and willingness to share his journey. Through his YouTube channel and Instagram, he provides followers with a transparent look into his training sessions, giving fans and aspiring athletes a real-time education in high-level bodybuilding.

Pre-Show Chest Day Focus​

As Fitzwater edges closer to stepping on stage, his workouts shift in purpose. This chest day isn’t about raw strength or personal records—it’s about refinement.

The main goals of this workout are to maximize blood flow to the chest, maintain muscular fullness, and accentuate the detail in the upper and lower pecs. To avoid joint stress and reduce the risk of injury during peak prep, Fitzwater opts for machines and controlled movements.

The volume is moderately high, but the intensity is dictated more by execution than sheer weight. With every rep, the emphasis is on contraction, stretch, and constant muscular engagement. This focus is how Fitzwater trains the chest when precision matters most.

Martin Fitzwater’s Full Chest Workout​

Pec Deck Machine – 4 sets of 12–15 reps​

The session begins with the pec deck machine to pre-exhaust the chest muscles. Fitzwater uses a slow tempo here, focusing on a full stretch at the start of each rep and a hard squeeze at the peak. It sets the tone for a chest-focused session, isolating the pecs before heavier compound movements.

Incline Smith Machine Press – 4 sets of 10–12 reps​

Targeting upper chest thickness, Fitzwater performs this on a slight incline to emphasize the clavicular fibers. He avoids a full lockout to keep the tension constant and maintains tucked elbows for optimal recruitment of his pectorals. The controlled range prevents shoulder involvement and keeps the upper pecs under tension.

Seated Chest Press Machine – 4 sets of 10–12 reps​

For mid-chest density, the seated machine press allows Fitzwater to focus on mechanical tension. By keeping his scapula retracted and driving through the elbows, he maintains chest dominance throughout each rep. The stable machine setting also minimizes auxiliary muscle engagement.

Flat Dumbbell Press – Perform Three Sets of 8 to 10 Repetitions​

Dumbbells let you move through a wider range of motion and give your pecs a better stretch. Fitzwater uses moderate to heavy weight but controls the descent and avoids bouncing. It’s a straightforward size-building movement executed with precision.

Cable Crossover (High to Low) – 4 sets of 15 reps​

As a finishing move, high-to-low cable flyes target the lower pecs and maximize the pump. Fitzwater leans slightly forward and crosses his wrists during contraction to amplify the squeeze. This move ensures that your body stimulates every fiber of the chest by the end of the workout.

Intensity Techniques Fitzwater Uses​

Fitzwater doesn't rely solely on the basic sets and reps—he incorporates advanced training methods to push his limits. On the final sets of machine presses, he includes drop sets to increase volume and metabolic stress. For the dumbbell presses, he may apply a rest-pause technique to extend the set past failure, pushing the muscles into deeper fatigue.

Cable flyes often include squeeze reps, where he holds the contraction for a second or two to intensify the burn. While the weights are moderate, the focus on constant tension ensures the muscle is never at rest.

This approach exemplifies how to increase intensity without compromising joint health, which is crucial during the final stages of contest prep.

Pre-Show Training Notes from Fitzwater​

In the final weeks before a show like the Pittsburgh Pro, Fitzwater avoids traditional barbell presses. The risk of injury and systemic fatigue outweighs the benefit of moving maximal loads. Instead, his training becomes more targeted and more cerebral.


He pays close attention to the feedback from his physique—tracking muscle fullness, the quality of his pump, and how quickly he recovers between sessions. These indicators help fine-tune his readiness without pushing the body past its breaking point.

Nutritionally, post-workout is when hydration, sodium, and carb manipulation begin. These elements work in concert with the training to create a full, dry, and crisp look on stage.

Frequently Asked Questions​

What makes Martin Fitzwater’s chest workout unique compared to other pros?

Fitzwater’s monster chest routine emphasizes execution and tension over ego-lifting. His technique-focused approach pre-exhausts the muscle and then builds volume and density without stressing the joints.

Why does Fitzwater avoid barbell presses close to a show?

Heavy barbell work poses a higher risk of injury and can lead to inflammation. During contest prep, Fitzwater prioritizes feel and muscle control to avoid setbacks.

Can this workout be adapted for non-competitors?

Yes, though the volume may be high for beginners. Intermediates can benefit by reducing sets and maintaining Fitzwater’s emphasis on control, form, and isolation.

 

[Deez29]

Been watching him since he trained w branch at metroflex, i knew he was gonna be a top contender.