{"id":7073,"date":"2022-10-17T19:39:06","date_gmt":"2022-10-17T19:39:06","guid":{"rendered":"https:\/\/bestratefinders.com\/blog\/?p=7073"},"modified":"2022-10-17T19:56:43","modified_gmt":"2022-10-17T19:56:43","slug":"william-bonac-tears-up-his-chest-with-a-rigorous-pre-olympia-routine","status":"publish","type":"post","link":"http:\/\/bestratefinders.com\/blog\/everything-else\/william-bonac-tears-up-his-chest-with-a-rigorous-pre-olympia-routine\/","title":{"rendered":"William Bonac Tears Up His Chest With a Rigorous Pre-Olympia Routine"},"content":{"rendered":"<p>William Bonac has been a mainstay in the Men&#8217;s Open division for a few years. Yet, despite the bodybuilder&#8217;s consistency and a career-high second-place finish in 2019, he&#8217;s never quite been able to reach the summit of the <a href=\"https:\/\/breakingmuscle.com\/ronnie-coleman-mamdouh-big-ramy-elssbiay-2022-mr-olympia-predictions\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"149047\">Mr. Olympia<\/a>. A recent demanding <a href=\"https:\/\/breakingmuscle.com\/two-a-day-workouts\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"149048\">training<\/a> session centered around his <a href=\"https:\/\/breakingmuscle.com\/best-chest-workouts\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"149049\">chest<\/a> might be an integral step forward in shifting his fortunes this late fall.<\/p>\n<p>On Oct. 14, 2022, Bonac posted a video to his YouTube channel where he quickly shredded up his chest as part of his formal prep for the 2022 Mr. Olympia on Dec. 16-18, 2022, in Las Vegas, NV. With the athlete seeking to capture his first-ever title at the prestigious contest, it seems he&#8217;s pulling out all the stops.<\/p>\n<div class=\"videos\">\n<iframe loading=\"lazy\" title=\"William Bonac | 2022 OLYMPIA PREP Ep.2 | Chest Workout\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/F5xmlyAkLJI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div>\n<p><strong><em>[Related: <a href=\"https:\/\/breakingmuscle.com\/workouts-with-single-dumbbell\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"149050\">4 Workouts with a Single Dumbbell for Muscle, Fat Loss, and More<\/a>]<\/em><\/strong><\/p>\n<p>Here&#8217;s a quick overview of Bonac&#8217;s recent &#8220;Olympia prep&#8221; chest workout.<\/p>\n<h3 id=\"cable-crossover\">Cable Crossover<\/h3>\n<p>Bonac begins his routine with some <a href=\"https:\/\/breakingmuscle.com\/cable-crossover\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"149059\">cable crossovers<\/a>. He warms up for a set before putting the pedal to the metal. Notably, Bonac doesn&#8217;t actually cross the cables in a downward motion but straight ahead across his chest.<\/p>\n<h3 id=\"smith-machine-incline\">Smith Machine Incline<\/h3>\n<p>For the next segment of his workout, Bonac performs an <a href=\"https:\/\/breakingmuscle.com\/incline-bench-press\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"149052\">incline bench press<\/a> on a Smith machine. The bodybuilder clarifies that he appreciates the incline movement more because he thinks it helps balance his physique well.<\/p>\n<p>\u201cI do [incline] because it\u2019s for my upper chest,&#8221; Bonac explains. &#8220;I do them because mine is undeveloped. It doesn\u2019t match with the total of my chest. I need to bring it up more. When you train chest, you need to hit it from every angle, you understand. I want the ball over here [directs to chest] so that I can put a glass on it. I use most of my strength and energy for the incline.\u201d<\/p>\n<h3 id=\"smith-machine-flat-bench-press\">Smith Machine Flat Bench Press<\/h3>\n<p>Following the incline press, Bonac stays in the Smith machine and lowers the bench to a flat setting for a classic <a href=\"https:\/\/breakingmuscle.com\/bench-press\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"149060\">bench press<\/a>. The hard-training lifter explains that performing multiple exercises in one machine is a <a href=\"https:\/\/breakingmuscle.com\/20-minute-workouts\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"149061\">time-saving<\/a> strategy.<\/p>\n<h3 id=\"smith-machine-decline-bench-press\">Smith Machine Decline Bench Press<\/h3>\n<p>After appropriately working the upper and middle parts of his chest, Bonac quickly shifts to giving his lower chest some attention with some sets of a decline bench press on the Smith machine. For Bonac, he appears to appreciate cycling through slight variations of these different chest exercises.<\/p>\n<h3 id=\"standing-machine-chest-fly\">Standing Machine Chest Fly<\/h3>\n<p>After moving on from the Smith machine, Bonac performs a few sets of pectoral flys on a <a href=\"https:\/\/breakingmuscle.com\/worst-exercise-machines\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"149062\">standing chest machine<\/a>.<\/p>\n<h3 id=\"diamond-push-ups\">Diamond Push-Ups<\/h3>\n<p>To close his workout, Bonac elects to rep out some diamond push-ups \u2014 a more <a href=\"https:\/\/breakingmuscle.com\/push-up-variations\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"149054\">challenging variation of the traditional push-up<\/a>, where an athlete&#8217;s hands come together to form a diamond shape. This last piece for Bonac appears to be more about getting a quality pump rather than pushing himself to the limit. Especially since he apparently finished this workout with limited pain.<\/p>\n<p>&#8220;Normally, when I train my chest, I have a lot of pain and joint pain in my elbows,&#8221; Bonac said. &#8220;At this moment, since I started my off-season prep, I don\u2019t have any issues with that anymore. I\u2019m pretty happy with that.\u201d<\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CiFV54bDIbA\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\">\n<div style=\"padding: 16px;\">\n<p>&nbsp;<\/p>\n<div style=\"display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display: block; height: 50px; margin: 0 auto 12px; width: 50px;\"><\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\"color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;\">View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\"width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\"width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\"background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\"width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\"><a style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;\" href=\"https:\/\/www.instagram.com\/p\/CiFV54bDIbA\/?utm_source=ig_embed&amp;utm_campaign=loading\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"149064\">A post shared by William Bonac (@william_bonac)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><strong><em>[Related: <a href=\"https:\/\/breakingmuscle.com\/inverted-row\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"149055\">How to Do the Inverted Row \u2014 Benefits, Variations, and More<\/a>]<\/em><\/strong><\/p>\n<p>Bonac faces tall odds to topple two-time reigning champion <a href=\"https:\/\/breakingmuscle.com\/mamdouh-big-ramy-elssbiay-weighs-337-pounds\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"149056\">Mamdouh &#8220;Big Ramy&#8221; Elssbiay<\/a> for his first-ever Mr. Olympia title. However, with a physique <a href=\"https:\/\/breakingmuscle.com\/bodybuilder-william-bonac-weighs-265-pounds-2022-mr-olympia\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"149057\">hovering around 265 pounds<\/a> from his last check-in of the offseason, along with this taxing chest workout \u2014 Bonac might be in a prime position for an upstart performance on the Las Vegas stage.<\/p>\n<p><em>Featured image: @<span class=\"_aap6 _aap7 _aap8\">william_bonac on Instagram<\/span><\/em><\/p>\n<p>The post <a rel=\"nofollow\" href=\"https:\/\/breakingmuscle.com\/william-bonac-chest-workout-2022-mr-olympia\/\">William Bonac Tears Up His Chest With a Rigorous Pre-Olympia Routine<\/a> appeared first on <a rel=\"nofollow\" href=\"https:\/\/breakingmuscle.com\">Breaking Muscle<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>William Bonac has been a mainstay in the Men\u2019s Open division for a few years. Yet, despite the bodybuilder\u2019s consistency and a career-high second-place finish in 2019, he\u2019s never quite been able to reach the summit of the Mr. Olympia. A recent demanding training session centered around his chest might be an integral step forward &#8230; Read more<br \/>\nThe post William Bonac Tears Up His Chest With a Rigorous Pre-Olympia Routine appeared first on Breaking Muscle.<\/p>\n","protected":false},"author":1,"featured_media":868,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/7073"}],"collection":[{"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=7073"}],"version-history":[{"count":1,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/7073\/revisions"}],"predecessor-version":[{"id":7074,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/7073\/revisions\/7074"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/868"}],"wp:attachment":[{"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=7073"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=7073"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=7073"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}