'The Traitors' Star Rob Rausch Uses This Upper Body Workout to Build a Strong Chest and Python Arms
Men's Health
February 23, 2026
AI-Generated Deep Dive Summary
Rob Rausch, the star of *The Traitors*, has been following the same strength training routine since high school to build a strong chest and impressive arm strength. Despite acknowledging that varying workout routines is important for growth, he prefers the familiarity and comfort of his tried-and-true program, which was designed by his high school strength coach. While Rausch admits sticking to one routine isn’t ideal in the long term, he has managed to make progress by tweaking aspects like weight, reps, or incorporating advanced techniques like drop sets.
Rausch’s dedication to his workout plan is driven not only by his passion for fitness but also by his demanding job as a snake wrangler, which requires physical focus and strength. In addition to his core routine, he has explored other activities like Pilates, spin classes, and yoga, which he found challenging but beneficial. These supplementary workouts have helped him maintain overall fitness while balancing the repetitive nature of his primary exercises.
For readers interested in health and fitness, Rausch’s approach highlights the importance of consistency and adaptability in achieving long-term goals. While sticking to a single routine can be effective if it keeps you motivated and allows for gradual progression, mixing in new activities or techniques can prevent plateaus and keep workouts engaging. Rausch’s story also emphasizes that finding a balance between structure and variety is key to maintaining both physical strength and mental comfort in your fitness journey.
By focusing on core exercises like dumbbell bench presses, dips, incline bench presses, cable triceps extensions, and chest flies, Rausch has built a strong upper body. His experience shows that even with a rigid routine, continuous improvement is possible through small adjustments and staying committed to one’s goals. For anyone looking
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Originally published on Men's Health on 2/23/2026