When you think of Stormzy, aka Big Mike, the first things that probably come to mind are his bars, his boldness, and his unshakable presence on stage. But step aside from the mic for a second, and you’ll notice something else: the man’s physique is serious — especially his chest.
Stormzy’s not just built for performance in the studio or on stage. He’s clearly putting in serious hours in the gym too. That chest? It’s all work, no filters. And if you’re looking to carve out powerful pecs that actually look the part, it’s time to take some notes from Big Mike himself.
This 9-move chest routine isn’t for the faint-hearted. It’s intense, it’s calculated, and it hits every part of your chest — upper, middle, lower, and even those underrated stabilizer muscles. If you’re ready to train like a man with stage presence and gym dominance, keep reading.
Why Stormzy’s Chest Workout Works
Let’s clear something up. Stormzy isn’t some bodybuilder spending hours in the gym every day. His workouts need to complement his demanding performance schedule — that means efficiency, intensity, and results.
This 9-move chest workout isn’t just about building mass. It’s about strength, endurance, and aesthetics. It hits your chest from multiple angles, targets supporting muscle groups, and uses a mix of compound lifts, isolation movements, and time-under-tension techniques.
The Big Mike Chest Blueprint: 9 Moves That Hit Every Angle
How to structure it:
- Perform this workout 1–2 times per week.
- Do 3–4 sets per exercise depending on your fitness level.
- Rest 60–90 seconds between sets.
- Choose weights that challenge you but still allow perfect form.
Let’s break it down.
1. Incline Barbell Bench Press
What it does: Focuses on your upper chest and shoulders. This move builds size where it counts — the top shelf of your pecs for that full, square look.
How to do it:
- Lie on an incline bench set to around 30-45 degrees.
- Grip the bar slightly wider than shoulder-width.
- Lower the bar to just below your collarbone, then press back up.
- Don’t bounce it. Control the motion.
Stormzy-style tip: Go heavy. Big Mike doesn’t shy away from pushing weight, but only if the form stays clean.
2. Flat Dumbbell Press
What it does: Works your mid-chest and allows a bigger range of motion than a barbell. Plus, it forces both arms to work independently.
How to do it:
- Lie flat on a bench, dumbbells in hand.
- Start with arms extended, then slowly lower the weights until elbows are just below the bench.
- Push back up and squeeze your chest at the top.
Why it matters: This adds depth and roundness to your pecs — that 3D look Stormzy rocks in every fitted tee.
3. Incline Dumbbell Fly
What it does: Isolates the chest, especially the upper portion. Aesthetic bonus: the classic fly helps carve that inner chest line.
How to do it:
- Set the bench to a 30-degree incline.
- Start with dumbbells above your chest, palms facing each other.
- Lower the weights in a wide arc, keeping a slight bend in the elbows.
- Feel the stretch, then bring them back together.
Pro tip: Don’t rush. This is a sculpting move — not a race.
4. Chest Dips
What it does: Fires up your lower chest and triceps. When done right, dips are brutal in the best way.
How to do it:
- Use parallel bars and lean slightly forward.
- Lower yourself until your elbows hit about 90 degrees.
- Push back up while squeezing your chest.
Stormzy’s edge: Add a weighted belt when bodyweight starts feeling easy.
5. Cable Crossover
What it does: Keeps constant tension on the chest and allows a full contraction at the top. Ideal for finishing off the pecs with definition.
How to do it:
- Set cables slightly above shoulder height.
- Step forward with a staggered stance.
- Pull the handles together in a hugging motion, then return slowly.
- Keep your chest up and elbows soft.
Best rep range: Go higher here — 12 to 15 reps to really burn things out.
6. Flat Barbell Bench Press
What it does: A classic power move. It builds overall chest mass, strength, and allows you to push serious weight.
How to do it:
- Lie on a flat bench, feet planted.
- Lower the bar to mid-chest, pause briefly, then press up strong.
- Use a spotter if you’re going heavy.
Why it matters: If you want size like Stormzy, this is a must.
7. Pec Deck Machine (or Dumbbell Floor Flys)
What it does: Great for squeezing your chest muscles without worrying about stabilizing weights. Perfect for the end of a workout.
How to do it:
- Sit tall, bring the handles together slowly.
- Hold the squeeze for a second before releasing.
- Focus on the contraction more than the weight.
Alternate: If you’re training at home, do dumbbell floor flys with a slow tempo.
8. Push-Up Finisher (Wide-Grip to Failure)
What it does: Hits the chest, front delts, and triceps while pushing your endurance to the limit.
How to do it:
- Get into a wide-grip push-up position.
- Lower your chest just above the ground.
- Explode up, then repeat until you can’t do one more rep.
Stormzy’s mentality: Finish strong. Always.
9. Isometric Chest Squeeze (Bodyweight or Light Plate)
What it does: Burns out every last fiber in your pecs and helps build mind-muscle connection.
How to do it:
- Stand or sit tall, press your palms together in front of your chest.
- Squeeze as hard as possible for 30 seconds.
- Optional: hold a light plate or medicine ball for added tension.
Don’t skip this: It looks easy, but it lights your chest on fire — the perfect finisher.
How to Fit This Workout Into Your Routine
You can plug this chest workout into your upper body or push day routine. Here’s a sample weekly split:
Day 1: Chest + Triceps (use this workout)
Day 2: Back + Biceps
Day 3: Legs
Day 4: Shoulders + Abs
Day 5: Rest or active recovery
Day 6: Full Body (light/moderate)
Day 7: Rest
Nutrition Tip: Feed Your Chest
Training hard is only half the equation. To grow your chest like Stormzy:
- Get your protein — aim for 1g per pound of bodyweight daily.
- Eat in a slight calorie surplus if muscle growth is your goal.
- Hydrate and don’t skimp on sleep. Recovery = growth.
Final Thoughts: Big Chest, Big Energy
Stormzy didn’t build his powerful frame by accident. It’s dedication, consistency, and smart programming. This 9-move chest workout hits all angles of your pecs and adds size, strength, and symmetry.
You don’t need fancy machines or elite-level genetics. What you need is focus, grit, and regular effort — the same mindset that took Big Mike from local MC to global icon.
So next time you hit the gym, channel that energy. Load up. Lock in. Press heavy. Fly slow. Burn it out. And walk out knowing you’re building a chest that commands presence — just like Stormzy.
