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Home » Bodybuilding

Chris Bumstead’s Epic Chest Day Under Hany Rambod’s Coaching Ahead of 2023 Olympia

Chris Bumstead pushes through the first chest workout of his 2023 Olympia prep under Coach Hany Rambod's guidance

Written by Andrew Foster, C.S.C.S

Published on4 August, 2023 | 9:10 AM EDT

Updated on4 August, 2023 | 9:19 AM EDT

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Chris Bumstead Chest Day

Credit: Chris Bumstead (via Instagram)

Chris Bumstead’s professional bodybuilding career is probably nearing its end. He plans to walk away from the sport with a few more Olympia wins and leave a lasting legacy. However, the idea of retirement has not wavered his focus even a little bit as one can see in his recent chest training session.

Chris Bumstead, fondly known as CBum, is a Canadian IFBB Pro bodybuilder. He is the reigning Classic Physique Olympia champion and has won the competition four consecutive times – in 2019, 2020, 2021 and 2022. He was also a runner-up at the 2017 and 2018 Olympia. The 28-year-old is a global bodybuilding star and is credited for putting the Classic Physique division on the ‘must watch’ list.

Having grown under the guidance of his longtime friend and IFBB Pro bodybuilder Iain Valliere, Bumstead conquered the highest peak of competitive achievements. But a few months before the 2022 Olympia, the duo announced that Valliere will no longer train the Classic Physique champ to be able to focus on his own bodybuilding career in the Men’s Open division.

CBum has trained under Hany Rambod‘s tutelage since then, securing the third successful defense of the Classic Physique Olympia title at the 2022 Olympia. Although Bumstead and Valliere have parted ways as the client and coach, they are close friends and recently partnered for a shoulder workout as well.

After recovering from a bicep tear suffered heading into the 2022 Olympia, Chris Bumstead made maximum progress in the off-season with meticulously planned workout splits and a 3700-calorie diet. He has now started the competition prep in a bid to secure fifth straight Classic Physique Olympia title and looks primed to emerge victoriously again.

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A post shared by Chris Bumstead (@cbum)

Chris Bumstead goes through the first chest workout of the 2023 Olympia prep

The Canadian bodybuilder tackled the first chest training session of his 2023 Olympia prep under Hany Rambod’s guidance and posted the video on his YouTube channel. So let’s check out the details of this training session.

Cable Crossover

While most people perceive cable crossover as just another pump-inducing movement to end the workout, it has a lot more to offer. As per studies, crossover ranks among the top three exercises in terms of pectoral muscle activation. So it makes for an excellent option to start the workout and warm up the muscles before heading into the heavier compound movements. CBum executed some good sets of cable crossover to get things started.

Flat Bench Dumbbell Press

CBum then advanced to doing a common and effective compound exercise next. He explained to the coach that the flat bench press puts more stress on his shoulder. As a result, he has been putting more emphasis on incline movements. To reduce the stress on the shoulders, Rambod advised Bumstead to start with flat bench press using light weights before jumping into the incline movements. CBum pushed through a few sets keeping the bench at a very slight incline angle and took to the incline movement next.

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A post shared by Chris Bumstead (@cbum)

Incline Bench Dumbbell Press

Incline movements put more emphasis on the clavicular head of the pectoral muscles, known commonly as the upper pecs. Hany Rambod instructed CBum to perform a few sets of incline bench presses with hammer grip. This modification is a safer alternative to the pronated grip dumbbell press as it protects the shoulder joint.

Additionally, it increases the range of motion. This enables the pectoral muscles to get a good stretch at the bottom of the movement. CBum followed the instructions and performed a couple of sets with hammer grip. He then finished the rest of the sets with regular pronated grip to wrap up the free weight work for the day.

Seated Chest Press Machine

Bumstead took to the seated machine chest press next. He performed the exercise on the plate loaded machine. Using the machine is a great way to minimize the setup and eliminate stabilization. It is often the case with free weight exercises. CBum got a few sets of machine chest press under his belt with incrementally heavier weights. He then proceeded to do different variations of it.

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A post shared by Chris Bumstead (@cbum)

Incline Chest Press Machine

Bumstead next took to the incline chest press on an iso-lateral plate-loaded machine. It offers similar benefits as the regular machine chest press but mimics the free-weight incline pressing movement. Needless to say, it emphasizes the upper pecs more than the other parts of pectoral muscles. After surviving some solid sets of the movement, the the champ took to the final pressing movement of the day.

Decline Chest Press Machine

While the incline pressing movements emphasize the upper pecs, decline pressing movements focus more on the lower pecs. Bumstead dealt with a few good sets of decline chest presses on the machine and jumped into the finisher.

Pec Deck Flyes

Unlike the pressing movements that improve the upper body pushing strength, flyers help develop the adduction strength. Pec deck flyes are one of the most effective movements for pectoral muscle activation. Bumstead capped the training session with a few sets of this isolation movement.

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A post shared by Chris Bumstead (@cbum)

Overall, the workout included:

  • Cable Crossover
  • Dumbbell Flat Bench Press
  • Dumbbell Incline Bench Press
  • Seated Chest Press Machine
  • Incline Chest Press Machine
  • Decline Chest Press Machine
  • Pec Deck Flyes

Chris Bumstead went through the 2022 Olympia prep with a number of issue. He is in a much better position at the beginning of his 2023 Olympia prep. As long as he stays healthy and maintains focus and intensity, his chances of becoming a five-time champion are high.

You can watch the full workout video here, courtesy of Chris Bumstead’s personal YouTube channel:

 

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If you have any questions or need further clarification about this news, please leave a comment below, and Andrew will get back to you as soon as possible.

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Andrew Foster, C.S.C.S

Andrew Foster, C.S.C.S

Andrew Foster is a journalist with 7 years of experience specializing in bodybuilding and personal training content. He holds a Master's degree in Exercise Science from Rutgers University and is a Certified Strength and Conditioning Specialist. Andrew is dedicated to providing informative, reliable advice on bodybuilding, training, and workout programs. He also offers online coaching and in-person training services.

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