Chris Bumstead continues to get better in the gym under Coach Hany Rambod’s guidance. The Canadian professional bodybuilder is one of the most successful competitors in the history of IFBB Pro League’s Classic Physique division history. The four consecutive Classic Physique Olympia wins stand as the testimony to this fact. Since snatching the prestigious title from Breon Ansley at the 2019 Olympia, CBum has scored dominant wins at the 2020, 2021 and most recently, the 2022 Olympia. Although the division is home to hungrier and younger talent like Urs Kalecinski and Ramon Rocha Querioz, CBum has managed to fend them off successfully and remain the foremost competition. He is, without the doubt, the most famous and successful active bodybuilder in the world.
On March 2, 2023, CBum posted the video of his chest training session with his Coach Hany Rambod on his YouTube channel. Fellow Canadian bodybuilder and close friend Iain Valliere was Bumstead’s coach for the majority of his bodybuilding career and helped him secure three Olympia wins. However, the duo decided to end the coach-client relationship for Valliere to focus on his own professional bodybuilding career in the Men’s Open division. Therefore CBum appointed Hany Rambod as his head coach.
The relationship seems to have been fruitful as Bumstead was able to secure the third consecutive defense of his title at the 2022 Olympia under the famed Coach’s guidance. So without further delay, let’s see how Rambod guides CBum through his training sessions.
Chris Bumstead goes through a chest workout with Hany Rambod
Bumstead is easing his way back into training after the 2022 Olympia. He entered the competition with a torn bicep and recently displayed almost completely healed muscles following the necessary medication and treatment. The 27-year-old champion was keeping his upper body training light due to the injury but he is now ready to ramp up the training.
Cable Crossover
Chris Bumstead started the chest training session with this chest isolation movement. According to an ACE-sponsored study, cable crossover is the third most effective exercise for chest muscle isolation. Additionally, unlike pressing movements that build the pushing strength of the chest and triceps muscles, cable crossover builds the ability to adduct – bring together the muscles. Therefore it is essential to incorporate both types of movements in the training routine. Hany Rambod commented on CBum’s form during this exercise and stated:
“He’s not as weak as I thought he would be!”
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Following a few sets of cable crossover, CBum took to a pressing movement next.
Machine Chest Press
Chest press on the plate-loaded machine was next in line. Coach Rambod stated that the focus of Bumstead’s training at the moment is to achieve a full range of motion, get as much blood into the muscles as possible, and a proper contraction.
“…To herd the pu***ness out of him!” Rambod joked.
After the initial sets of machine chest press, the famed coach instructed CBum to slow down the movement during the eccentric phase of the exercise and also pause momentarily at the top of the movement.
“We’re working on the eccentric so on the way down, we’re getting him to pause at the very top just for a split second so we’re not using momentum. But on top of that what we’re trying to do is we’re trying to focus on making sure that we’re taking our time on the way down to get those muscles to reactivate,” Rambod explained.
The reigning Classic Physique Olympia champion pushed through a few solid sets of machine chest presses and jumped into the next exercise.
Machine Flat Bench Press
Rambod guided CBum through a flat bench press on the Panatta multi-press machine next. The machine enables working the chest through multiple angles and work the chest holistically.
CBum started light on the exercise and cranked out all the sets with moderate but increasingly heavier weights. Once again, Hany Rambod instructed Bumstead to slow down the movement during the eccentric phase to focus on the movement.
Incline Pec Flyes Machine
CBum switched to the flyes next to work on the adduction strength of the pectoral muscles and performed a few good sets on the plate-loaded pec flyes machine.
Triceps Dips
Bumstead started the triceps work with this movement and cranked out a few sets.
Triceps Rope Pushdowns
This triceps movement followed the dips and CBum pushed through some good sets of this exercise before jumping into the next one.
Overhead Cable Triceps Extensions
Overhead triceps movements compel the triceps muscles to be in the lengthened position. On the other hand, regular pushdown movements keep the triceps in a compressed position. It is essential to work the muscles from different angles to emphasize different parts of the muscle. Hence it is advisable to include overhead triceps movements in the training routine. CBum moved weights for this exercise and took to the next triceps exercise.
Crossbody Cable Triceps Extensions
Full elbow flexion and stability of the shoulder joint are prerequisites for triceps isolation. The crossbody cable triceps extension is one of the most effective ways to isolate the triceps as it checks both boxes. CBum wrapped up the training session after performing a few sets of the movement.
Overall, the workout included:
- Cable Crossover
- Machine Chest Press
- Flat Bench Press Machine
- Incline Pec Flyes Machine
- Triceps Dips
- Triceps Rope Pushdowns
- Overhead Cable Triceps Extensions
- Crossbody Cable Triceps Extensions
Chris Bumstead has his eyes set on defending the Classic Physique Olympia title only a few times before he calls it a career. He has laid the speculations of moving up to rest and does not have an interest in competing anywhere other than the Olympia stage. It will be interesting to see how his career unfolds in its last phase.
You can watch the full workout video here, courtesy of Chris Bumstead’s personal YouTube channel:
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