Jay Cutler’s Bench Press Blueprint: Smash Your Max with Lighter Loads & High Reps
"By dropping the weight and creating constant muscle confusion, you can break through strength barriers. Try this approach in two-week cycles," Cutler advised regarding the bench press.
“Breaking through chest plateaus with your bench press. Now listen, the bench press is not such a complicated exercise but it does take a little brain work to really get the stimulation,” shares Jay Cutler.
A four-time Mr. Olympia champion (2006-2007, 2009-2010), Jay Cutler cemented his legacy as one of bodybuilding’s most dominant figures. Renowned for his legendary rivalry with Ronnie Coleman—the only man ever to dethrone the eight-time Olympia icon—Cutler played a pivotal role in popularizing the sport. Their epic battles on stage inspired generations of aspiring athletes.
Even in retirement, Cutler remains a vital force in bodybuilding. From breaking down elite-level competition in the Men’s Open division to sharing his hard-earned training wisdom, he continually gives back to the community. Most recently, he revealed a strategic method to increase bench press strength effectively.
“Remember, I’m never trying to do a crazy amount of weight. I never cared how much I bench pressed, the judges never asked me that on stage.”
Jay Cutler’s Strategy for Breaking Bench Press Plateaus: “Keep Your Muscles Guessing”
According to Cutler, boosting bench press strength isn’t just about piling on heavier plates. Instead, he recommends dialing down the weight and increasing the reps to the 15-20 range to maximize hypertrophy and endurance.
“You guys that want to have extra strength in your routine, you can break through those plateaus. What I suggest is instead of going for your max every week lighten up the weight, focus on more repetitions.
I mean I always say in the bodybuilding terms 8-12 but more importantly, I would focus on 15-20 reps. Lightening up the weight, really giving your muscle a lot of confusion, do that for two weeks on and off,” says Jay Cutler.
For lifters looking to push their one-rep max to new heights, Cutler suggests benching three times per week while incorporating what he calls “brain work”—a mix of strategic planning, movement variation, and progressive overload—to stimulate continual progress.
“I would bench press three times a week. Then, on your two-week mark, I’d go for your max weight or your one-rep or two-rep max, and I guarantee you’ll break through.
So lighten it up, focus on repetitions, and more importantly, use a little brain work. You’ll get the job done.”
Having struggled with chest development early in his career, Cutler took an analytical approach to refining his pectoral training. He emphasized the importance of incorporating dumbbell presses, incline variations, and isolateral movements to fully develop the chest and achieve a thick, three-dimensional look.
Maintaining his position as a top-two bodybuilder globally for 12 consecutive years, Cutler understood the rigorous demands required to sustain an elite physique. He credits high-rep training with lighter weights as a game-changing approach for overcoming plateaus and optimizing muscle growth.
