Chris Bumstead‘s holistic approach to bodybuilding may be the reason why he’s been such a dominant champion. In his latest effort shared on September 18, 2024, he joined Hypertrophy Coach Joe Bennett for mobility training as well as an intense chest and triceps workout in prep for his title defense at the 2024 Mr. Olympia.
Mobility, flexibility, and injury prevention have been among Bumstead’s top priorities this season. Overcoming injuries has become a common theme throughout Bumstead’s career. He’s triumphed over a bicep tear, and most recently, a painful lat tear to win his fifth Classic Physique Olympia title last year.
Despite constant questions about retirement, Bumstead appears laser-focused ahead of the sport’s most consequential event. From full days of eating to FST-7 training sessions led by bodybuilding coach Hany Rambod, ‘Cbum’ is controlling every variable within his power to realize success once again when the curtains rise in Las Vegas, Nevada.
Chris Bumstead Takes Mobility Lessons from Hypertrophy Coach Joe Bennett, Smashes Chest, Triceps, and Shoulders Workout
Find his exercise selections below:
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- Incline Dumbbell Press
- Seated Cable Flyes
- Incline Chest Press Machine
- Cable Standing High Cross Triceps Extensions
- Standing Overhead Tricep Rope Extension
- Seated Pushdown Machine
- Lying Crossover Cable Lateral Raise
To begin the routine, Joe Bennett walked Bumstead through a few shoulder mobility routines, starting with ‘circles using his scapula.’ They focused on his range of motion by protracting his shoulders. Then, he performed isolated external and internal rotations. Imitating a windmill with his arms, Bumstead performed the next mobility exercise to loosen up his shoulders and upper body.
Incline Dumbbell Press
In between sets of incline dumbbell presses, they practiced more mobility work. Bumstead kept his face forward on an incline bench and stretched his arms out.
“Honestly with all that stuff, trap three and all that corrective work, I think it’s awesome but like you said, the practicality, is like nobody does it. I’d rather just get in these positions every once in a while,” shares Bennett.
Seated Cable Flyes
Utilizing seated cable flyes, Bumstead is instructed to keep his back arched while maintaining his upper arm and cable with the outer pec line.
“Keep it almost slightly like a decline but towards the edge of the seat and when you’re back, really big arch. So if we look at where the cable goes, it kind of lines up with the outer pec line. You’re basically trying to keep upper arm and cable right in line with the outer pec line,” says Bennett.
Incline Chest Press Machine
During sets on the incline chest press machine, Bennett discusses the importance of the stretch at mid-range during each rep as well as how to effectively load the machine for optimal results.
“Most of the times the majority of your working sets if you’re ever doing it, again, some is personal preference, just basing on your failure reps, but most of the weight you’ll want up here so just kind of overloading the stretch to the mid-range. Typically if I’m doing it I might have two plates and some change.”
Cable Standing High Cross Triceps Extensions
Emphasizing a tight squeeze, Bennett told Bumstead to continue repetitions until he could no longer achieve lock-out.
“My body doesn’t know what a mechanical dropset is,” said Bumstead.
Nick Walker crashed the workout for a second to ask if Bumstead was heavier this year versus last year.
“Maybe marginally,” shares Cbum.
Standing Overhead Tricep Rope Extension
Concerning tricep exercises, Bennett offered his two cents, revealing a few tips for better form.
“Most people do overhead stuff for like the long head, just try to make sure you’re keeping your upper arm as still as possible even more than other tricep stuff because the long head crosses over the shoulder joint.”
“It looked pretty good,” adds Bennett.
Seated Pushdown Machine
Before hitting the seated pushdowns, Bennett gave Cbum some tips on how to grip the machine.
“You’ll probably feel a little bit better with a false grip on this one but that’s totally comfort, if it feels weird obviously it’s fine to grab but I feel like it’s a little easier to fold up when you’re not having your hand fixed like this sometimes because then it’s weird stuff where if you could be more like this and pressing through a different part of your hand it might feel a little better.”
Lying Crossover Cable Lateral Raise
Lastly, Bennett offered Bumstead pointers while performing laying crossover cable lateral raises.
“When I say different, I might have these a little bit higher, compared to a normal lateral raise, this allows you to get a little bit further back a little bit more range of motion.”
“And also it tends to be a really comfortable position for shoulders whereas I can do them a little bit lower and make them more like a normal lateral raise but that tends to limit range of motion and sometimes not as comfortable on the shoulder joint but both are good variations.”
In addition, Bennett explained how to approach this exercise with a form cue.
“A good cue sometimes is hand towards the ground or even cable towards your shoulder joint.”
Chris Bumstead might encounter resistance like never before when he storms the Olympia stage. Most notably, fans expect Dutch bodybuilding sensation Wesley Vissers to give him a run for his money. Vissers managed to upset Ramon Queiroz at the 2024 Arnold Classic and also won gold at the Arnold Classic UK.
Enthusiasts of the sport haven’t forgotten about Ramon Queiroz despite his recent setback. With enough fullness and tighter conditioning, he could spell trouble for Bumstead as they have gone back and forth in final call-outs for the past two years. Meanwhile, Urs Kalecinski plans to supersize his physique and bring the heat when he takes to the stage next month.
With lessons from Joe Bennett, Bumstead continues to inch toward his title defense. Don’t miss the 2024 Mr. Olympia competition set to celebrate its 60th anniversary from October 10-13 in Las Vegas, Nevada!
Watch the full video from Chris Bumstead’s YouTube channel below:
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