Stormzy isn’t just a powerhouse on stage—he brings serious heat to the gym, too. And if you’ve ever seen him shirtless, you know one thing for sure: the man has a chest built like a tank.
Whether he’s tearing up a Glastonbury performance or dropping bars with raw emotion, Stormzy (aka Big Mike) carries himself with strength—literally. So how does he build that signature superhero upper body? We took some inspiration from his rumored training style and crafted a 6-move chest workout that’ll help you pack on size, strength, and confidence.
All you need is some basic equipment, grit, and a will to push. Ready to build a chest that commands attention? Let’s go.
Why Train Like Stormzy?
Stormzy’s not your average rapper. He’s 6’5″, naturally broad, and has clearly put in serious time in the weight room. His training isn’t about just looking good for photos—it’s about raw power, physical presence, and athletic conditioning.
This 6-move chest workout is inspired by that same philosophy. It’s simple but savage. No fluff, no machines—just heavy lifts and real effort.
You’ll hit the chest from every angle: upper, lower, mid, and even throw in a little core stability. Because building a chest like Big Mike? It takes more than just bench press reps.
What You’ll Need
- A bench (adjustable if possible)
- A pair of heavy dumbbells
- Barbell (optional but helpful)
- Dip bars or a sturdy surface for bodyweight dips
- A medicine ball or plate (for the finisher)
How to Use This Workout
Do this workout 1–2 times a week as part of your upper-body split. Take 60–90 seconds of rest between sets.
If you’re going for size, aim for 3–4 sets of 8–12 reps. For strength, keep it to 4–5 sets of 5–8 heavier reps.
Let’s break down the moves that’ll have you growing a chest worthy of headlining Wembley.
1. Barbell Bench Press
The foundation of a powerful chest.
Lie flat on a bench, grip the bar just outside shoulder-width, and lower it to your mid-chest. Press it back up with control.
Why it works:
This move builds raw strength in your pecs, shoulders, and triceps. It’s a classic for a reason—Stormzy likely starts here too.
Pro tip: Squeeze your shoulder blades together and plant your feet to stay stable. Don’t bounce the bar.
2. Incline Dumbbell Press
Carve out that upper chest for real size.
Set your bench to a 30–45 degree incline. Press dumbbells up from chest level, locking out at the top. Lower slowly.
Why it works:
This isolates the upper chest and gives your pecs that lifted, full look. Dumbbells allow a deeper stretch and better range than the barbell.
Pro tip: Don’t let your elbows flare out wide—keep them slightly tucked for shoulder safety.
3. Weighted Dips
Your lower chest’s best friend.
Use dip bars or parallel handles. Lean forward slightly to target the chest, not just the triceps. Lower until your elbows hit 90 degrees, then push back up.
Why it works:
Dips blast the lower pecs and build serious density. Add a dumbbell between your legs or use a belt for more challenge.
Pro tip: Focus on controlled movement. Don’t swing or use momentum.
4. Dumbbell Chest Fly (on flat or incline bench)
Time to stretch and squeeze.
Lie on a bench with dumbbells above your chest. Lower them out wide in an arc, then bring them back together like you’re hugging a tree.
Why it works:
This move opens up the chest and emphasizes muscle contraction over brute force. It’s great for sculpting round, full pecs.
Pro tip: Keep a slight bend in your elbows and never go too deep—it’s about control, not hyperextension.
5. Push-Up to Failure
Old school, still brutal.
Drop down and crank out perfect-form push-ups until your chest says “no more.” Keep your core tight and lower your chest all the way down.
Why it works:
Push-ups fire up the chest, shoulders, and triceps—and because it’s bodyweight, it challenges your endurance too.
Stormzy-style tip: Put your feet on a bench or elevate your hands on dumbbells to mix it up.
6. Plate Squeeze Press (Chest Finisher)
This one burns. Badly.
Hold two plates or a medicine ball between your palms and press them together in front of your chest. Extend your arms slowly, keeping the squeeze on, then bring it back in. That tension? That’s your chest lighting up.
Why it works:
It targets the inner chest like nothing else and finishes your session with a serious pump.
Pro tip: Focus on constant tension—don’t let the plates relax. That’s where the magic happens.
Sample Workout Structure
Here’s a Stormzy-inspired layout for the full session:
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 8–10 |
| Incline Dumbbell Press | 3 | 10–12 |
| Weighted Dips | 3 | 8–10 |
| Dumbbell Chest Fly | 3 | 12 |
| Push-Ups to Failure | 2 | AMRAP |
| Plate Squeeze Press | 2 | 12–15 slow reps |
Optional burnout round: Do 20 push-ups, 15 dumbbell flys, and a 1-minute plank back-to-back. No rest.
Tips to Maximize Your Gains
1. Prioritize form over ego:
Stormzy didn’t build his chest by swinging weights around. Keep your movements clean and tight.
2. Focus on time under tension:
Slow reps lead to deeper muscle growth. Don’t rush—feel every part of the lift.
3. Eat like you mean it:
Chest gains need fuel. Get your protein, carbs, and healthy fats in. Stormzy didn’t get that size on crisps and soda alone.
4. Stay consistent:
Training once won’t get you Big Mike results. Stick with it week after week.
Final Word
Stormzy’s strength comes from more than just muscle—but let’s be honest, his chest is built like armor. And while we can’t all drop chart-topping albums, we can train like a heavyweight.
This 6-move chest workout is your ticket to building size, strength, and confidence—Stormzy style. Stay dedicated, train hard, and your pecs will be popping in no time.
Ready to take on Big Mike’s routine? Let’s hit the bench and start pressing like legends.
Let me know if you want his full push-pull-leg split next!
