Chris Bumstead is known for having some pretty big arms. Now he shares some of his favorite workouts, so you can have arms as big as his.
Bumstead is a Classic Physique competitor, who won the 2019 Classic Physique Olympia. Although the win was met with serious controversy, it still went a long way to prove that he is one of the best in the world. Whether or not you felt he deserved the win, he earned it, and there is nothing that can take that away.
Since winning the Olympia, things have been pretty quiet for Bumstead. He has mostly just been working really hard in the gym. In fact, he even did some recent training with someone else who had a big performance in Vegas, 2019 Mr. Olympia Brandon Curry.
Now that things are starting to pick back up for Chris Bumstead, he is getting back to full-time training. A part of this training involves him doing some serious work on his arms. In the process of doing so, he decided to share on his YouTube, the training methods he likes to use in order to get the best growth out of his triceps.
This is Chris Bumstead’s Tricep routine:
Chris explained that he likes to start off with single-arm cable pulldowns.
“I always like warming up my triceps on the cables, just to kind of get your elbows a little warm.”
Bumstead explains that he likes to do these without any attachment, but you can use one side of a rope if you prefer. Furthermore, he details the proper form of the exercise, having you bring the cable down, so your elbow is by your side. Then, while locking your traps, you drive the weight down and control it back up until your arm is at a 90-degree angle. He does this with light weights, for 3 sets of about 12-15 reps.
Next Bumstead moves over to the compound movements, by doing skull crushers. He likes to use an easy bar, but barbells work too. Moreover, he explains that you can do it two different ways, either by dropping the weight in front of your head or behind it. Doing it in front works the lateral head of your Tricep, while behind you works the long head of your Tricep. He says to go heavy with the weight here, for 3 sets of 6-10 reps.
To cap things off, Bumstead goes back to the cables, for a variation of the tricep pushdown. He explains that you grab the bar, about two feet from the cable machine, starting with your elbows pointed to the floor. Then you drive the weight down and raise it up slowly so your elbows point forward. This, he will do for 3-4 sets, going until failure at the last set.
Chris Bumstead does a great job going into detail explaining each exercise in the full video, which is below. Either way, this is a great routine to try, and help build your triceps.