You don’t land a leading role in the biggest action film of the decade alongside Tom Cruise without a serious physique to match.
Heads around the world were turned when Top Gun fans got a glimpse of Powell’s physical prowess when the epic movie trailer dropped last year.
It showcased just what Powell was packing under his flying suit in a topless beach montage in homage to Top Cruise’s iconic volleyball scene in the original Top Gun film.
The Hidden Figures star has the chest, the shoulders, the arms and the abs that men everywhere aspire to have.
But it’s clearly his upper body that will light up the big screen when Top Gun 2 hits cinemas around the world in 2020 – so we have designed a chest and back workout that would make Maverick proud.
With your arm training you may think you have made it to the gun show, but a strong chest and back routine will really show what you are packing.
Not only is this workout effective, but it is efficient. Using both paired sets and compound movements, this workout will maximally recruit the major muscles for increases in strength and size.
Slotting this workout into your weekly routine is easy and allows you to train with enough training volume and frequency.
With your arm training you may think you have made it to the gun show, but a strong chest and back routine will really show what you are packing.
Not only is this workout effective, but it is efficient. Using both paired sets and compound movements, this workout will maximally recruit the major muscles for increases in strength and size.
Slotting this workout into your weekly routine is easy and allows you to train with enough training volume and frequency.
Bring in the heavy artillery to drive muscle growth. Two killer compounds kick off this workout. The flat bench brings us back to basics, a heavy compound using both the clavicular and sternal head of the chest.
The rack pull, consider this a reduced-range deadlift which can be great for both beginner and advanced trainees. With this reduced range we are able to load the bar to fire up the posterior chain and stimulate the major muscles in our back. With the improvements in muscle mass and posture this exercise will surely help you show who is Top Gun.
Strength is a key driver for hypertrophy and starting with these two exercises allows us to maximise our strength potential.
Take 45-60 seconds rest after each set to allow you to reload, refuel and refocus on the next set.
Our second paired sets are the incline dumbbell press and lat pulldown.
The key to full chest development is providing the necessary angles to hit all the chest fibers. Using the incline dumbbell press we can maximise our range, ensure balance and ensure we provide enough focus on the upper fibers of the chest.
The lat pulldown is a great exercise for back width to allow your silhouette to even be seen from the sky. Focus on keeping your chest high.
By now you have completed most of the battle but it is time to win the war.
Isolation exercises using machines at this point in the workout can be a great way to maintain intensity whilst reducing the technical demands. This series will focus on maximising range. The bigger range you can move a muscle through safely, the more fibers we can recruit.
Prepare for the pump. Pairing this series with the pec flye will isolate the chest and keep you stable through a big range of motion allowing you to push the chest to failure. Maintain a ‘chest up’ position.
Finishing this series with a cable pullover will really help emphasise the rhomboids, a key muscle to a good looking and wide upper back. By now you really will be flying.
The finisher is the farmer’s walk. Use this strongman movement for mass and conditioning. Modified strongman movements can be a great way to include strength and conditioning into your programme. Ensure you maintain good posture and pinch the shoulders back and down with your hands slightly away from your side.
This workout will really develop the test and back and make you a true maverick. Form is still a focus but push the intensity.
A copilot can be key, it can be useful to have a training partner or spotter on these exercises or even better you own U.P. trainer.
Here is the chest and back workout to get a body like Top Gun star Glen Powell:
This guide is aimed at trainees with a good knowledge of the exercises and how to train safely and effectively.
If you are unsure and want access to training programmes, nutrition information and over 250+ demonstration videos, sign up for LiveUP online coaching, today or consult a qualified PT.
The Set-Up
The Movement
Trainer Tips
The Set-Up
The Movement
Trainer Tips
The Set-Up
The Movement
Trainer Tips
The Set-Up
The Movement
Trainer Tips
The Set-Up
The Movement
Trainer Tips
The Set-Up
The Movement
Trainer Tips
The Set-Up
The Movement
Trainer Tips
By Owen Bisman
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