Shaun Clarida shares his Japanese pro-winning chest and shoulder workout – Muscle and Fitness Training

Shaun Clarida took on some serious giants in Japan this week, beating Florian Poirson and Joan Pradells to qualify for the 2026 Mr Olympia competition. While in the Land of the Rising Sun, the big man tackled some super fly training that was tough on the chest and deltoids. Luckily, he shared his epic session on social media so you can try it too.

“Last session in the books here at Metro Flex Gym Japan,” Clarida explained via Instagram as he demonstrated a machine-based muscle-building workout ahead of his successful night at the Japan Pro 2025. “I also had the privilege of bringing two young boys along for the ride. They were both eager to learn and wanted to get through an intense session and it was a success for all of us… they pushed me and I pushed me.”

Shaun Clarida’s Super Fly Chest and Shoulder Workout

• Flat chest press machine
• Incline flying machine
• Incline chest press machine
• Flat flying machine
• Lateral machine
• Aft hang gliding machine

Shaun Clarida’s training schedule

Clarida started his workout with the flat chest press machine, working the pecs in his chest and the deltoids in his shoulders, not to mention the triceps. The Giant Killer went heavy and didn’t jerk or rush through his reps, instead focusing on slow and controlled movements to maximize time under tension. His second exercise used the incline fly machine, but if there isn’t one at the local gym, replace the weight with dumbbells. Notable here is the ramp fly’s ability to target the upper portion of the pecs for that “top-plank” look.

Staying with the incline, Clarida chiseled his upper chest with the incline chest press, while also building the front of his shoulders (anterior deltoids). For his fourth exercise, The Giant Killer was able to work with a flat flying machine. Again, if your gym doesn’t have one, replace the resistance by grabbing a pair of dumbbells. The flat chest fly is a good choice for building the chest because it works both the pectoralis minor and major muscles.

Clarida then attacked the side machine. Top tip: Make sure your arms are at shoulder level before pressing the weight down, but if the arms go too high, activate the traps and biceps instead of targeting the deltoids. For his final exercise, the big man gave us a look at his gigantic back and shoulders! “Conditioning check,” he said alongside the video. The rear hang glide builds the back of the shoulders (rear deltoids) and also recruits the trapezius and rhomboids.

Understandably, The Giant Killer’s efforts in Japan earned him a spot at the 2026 Mr. Olympia competition. To try this ‘O’-worthy workout for yourself, go heavy and aim for 8 to 12 reps for three sets on each exercise. Copy Clarida and aim for time under tension for maximum intensity.

To follow Shaun Clarida on Instagram, click here.