Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Mr. Olympia
      • Arnold Classic
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Mr. Olympia
      • Arnold Classic
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Workouts

Bodybuilder Chris Bumstead Shares An Effective Workout To Build ‘JOOCY Chest’

Chris Bumstead shares valuable tips and insights during a recent chest workout

Rajneesh

Written by Rajneesh

Last Updated onApril 21, 2022

Chris Bumstead Chest Workout

Chris Bumstead Chest Workout

The three-time Classic Physique Olympia champion Chris Bumstead recently shared a chest workout that emphasized on incline movements. Bumstead earned the IFBB Pro card with a first-place finish at the 2016 IFBB North American Bodybuilding Championships. He made his professional bodybuilding debut with an astonishing second-place finish at the 2017 Olympia. After producing similar results the following year, Chris Bumstead went on to emerge as one of the most dominant champions and won the Olympia Classic Physique title in 2019, 2020, and 2021.

The 27-year-old phenom will attempt to make it four straight wins when the Olympia competition returns to its home in Las Vegas, Nevada from December 16th to 18th in 2022. He is currently in a bulking phase to add necessary muscle mass and putting on work to make major improvements to his physique. The off-season training to make history is going on. Bumstead recently went through the chest workout at the Revive gym as a part of his training routine. He posted the video of this training session on his YouTube channel.

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

In the beginning of the video, Chris Bumstead stated that a full chest matters a lot in the Classic Physique division. He added that the chest workout will include a lot of incline movements. The upper pec is the most important part of the chest for a fuller and muscular look and incline movements target the upper chest to a greater extent. This explains the emphasis on incline movements in this workout.

Chris Bumstead’s Chest Workout

Incline Press on Smith Machine

Bumstead started the session with incline pressing on the ‘God sent’ Smith machine. This movement served as the warm-up for the grueling session that followed. Chris Bumstead gives utmost importance to the mind-muscle connection and reiterates its importance often. While speaking about incline press on Smith Machine, Bumstead said:

“As I warm up with these, partly for my shoulders, partly for good form and the mind-muscle connection. I’m really trying to squeeze my shoulder blades like really far.”

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

Bumstead elaborated on his technique for pressing that allows to squeeze the shoulder blades far. The 27-year-old said that he tries to bend the bar while lowering (the wrist movement mimics that of trying to bend the bar from the middle). He then pauses momentarily at the bottom to keep the chest engaged. While lifting the bar, Bumstead powers it all the way up with explosive movement so that the chest muscle does all the work and other supporting muscles don’t engage to a greater extent.

According to Chris Bumstead, this technique:

“Hurts your shoulders less, it’ll hurt your shoulders less in the long term and it’s effective for your pec.”

Chris Bumstead added that you feel weaker when you perform the reps in this manner. However, he explained that it also means your efforts are more concentrated on the target muscles, in this case – pecs.

After two working sets, Chris Bumstead performed one drop set on the machine and moved on to the next exercise.

Seated Cable Fly

Chris Bumstead next performed the seated cable fly movement in his chest workout. It is an isolation movement that targets the pectoralis major – the large muscle that covers most of the upper chest.

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

Bumstead explained the correct technique for this workout in a detailed manner before starting the workout. He said that the elbows have to be perfectly aligned with the cable during the reps. This enables the weight to be ‘always stacked on you.’ If the elbows are kept low, it might have a negative impact on rotator cuffs as the load does not distribute the way it is supposed to for isolating the pectoralis major.

“This is just the easiest way to do that. You get a full range of motion. Full stretch, you’re strong in the pressing movement. But you also have the fly together with the cable still having tension for the contraction,” Chris Bumstead said.

Chris Bumstead performed two sets of this workout with a drop set. This became the trend for the majority of the workouts in this particular chest workout session.

Incline Machine Press

Chris Bumstead contemplated doing push-ups after the seated cable fly. However, he moved on to the incline machine press next. The three-time Classic Physique Olympia champ stated that he prefers to lower the seat on the incline press machine so that the resultant movement enables him to press higher up. This setup gives a tight contraction in the upper chest and isolates the target muscles to a greater extent.

While explaining the rep range and sets for this movement, Bumstead said:

“I’m gonna stick with three plates, try and hit 10 (reps) for three sets total. If I feel spicy at the end, I might drop it down to two sets, two-plate drop set. But same old BS!”

View this post on Instagram

A post shared by Chris Bumstead (@cbum)

After the last set, Chris Bumstead did an isometric hold. He explained the isometric hold before moving on to the next exercise and said:

“After a set where you fail, you stop for a second and push as far as you can. Hopefully you can get half a rep, contract whatever muscle i.e. pec in this instance and just squeeze in hard flexing your muscle as hard as you can – at least like ten seconds.”

Pec Deck Fly

Chris Bumstead finished the chest workout with the traditional pec deck fly. Bumstead performed three sets of this movement to wrap up the session.

Overall, the workout consisted of:

  • Incline press on Smith Machine
  • Seated cable fly
  • Incline machine press
  • Pec Deck Fly
Note: The number of sets mentioned in the article are based on the numbers stated by Chris Bumstead before starting each movement and visual observation. The actual number of sets and the number of reps might vary

Courtesy of Chris Bumstead’s YouTube channel, you can watch the full chest workout video here:

Bumstead will face a tough challenge at this year’s Olympia when he steps on stage to defend his Classic Physique title against the likes of Terrence Ruffin, Ramon Rocha, Urs Kalecinki, and Breon Ansley (last contest). 

Add Fitness Volt to your Google News feed. Follow us on Google News
For the latest news and updates please follow us on YouTube, Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Bodybuilding Chest Videos Workouts
Previous Post

Kettlebell Hang Clean — Muscles Worked, How-To, Benefits and Variations

Next Post

Powerlifter Danny Grigsby Deadlifts Massive 915 lbs (415 kg) Raw For A New Three Rep PR

Rajneesh

Rajneesh

Rajneesh is an architect and writer based in Mumbai, India. A passionate Mixed Martial Arts fan since a decade, Rajneesh started writing for various sports news websites, which eventually became his second career. Boxing, strength sports and fitness are the other areas of his interest.

Related

Arnold Schwarzenegger

Arnold Schwarzenegger Says Toughest Rival Was Sergio Oliva: ‘It Took Everything I Had To Beat Him’

Bodybuilding legend Arnold Schwarzenegger made a name for himself with epic proportions and impressive muscularity. In a recent edition of...

Lee Haney

Lee Haney: We Reached A ‘Level of Conditioning’ In My Era Where We ‘Could Walk Away Alive’

Eight-time Mr. Olympia Lee Haney is one of few men to leave the sport on top. In a recent Muscular...

Courtney King Workout Diet Plan

Courtney King Workout, Diet Program and Biography

Courtney King is an IFBB Pro who won the Bikini Olympia crown, the most prestigious title in the division, in...

Cbum Off Season Diet

Chris Bumstead Shares His 3500-Calorie Off-Season Diet

Chris Bumstead is a Canadian professional bodybuilder that competes in the IFBB Pro League’s Classic Physique division. Over the years,...

Ramon Rocha Queiroz update

Ramon Rocha Queiroz Looks Impressive 4 Weeks from 2023 Arnold Classic

Ramon Rocha Queiroz will aim to win his first Arnold Classic title in under four weeks. Taking to Instagram, Queiroz...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Arnold Schwarzenegger Says Toughest Rival Was Sergio Oliva: ‘It Took Everything I Had To Beat Him’

Nick Walker, Samson Dauda, Patrick Moore, Justin Rodriguez Give Updates 4 Weeks From 2023 Arnold Classic

Strongman Mitchell Hooper Explains How Different Types of Barbells Affect Deadlifting Techniques

Iconic Women’s Bodybuilder Tonya Knight Passes Away at 56 After Battle with Cancer

Lee Haney: We Reached A ‘Level of Conditioning’ In My Era Where We ‘Could Walk Away Alive’

Courtney King Workout, Diet Program and Biography

Reviews

Best Bone Broth Supplements

10 Best Bone Broth Supplements of 2023 (Reviewed & Ranked)

Body Fortress Whey Protein Review

Body Fortress Super Advanced Whey Protein Review

Best Coffee Creamer

10 Best Coffee Creamer For Intermittent Fasting of 2023 (Review & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Mr. Olympia
    • 2022 WSM
    • Diet
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.