Watch Chris Bumstead Forge His Pecs With Heavy Presses and Volume Training
On May 8, 2022, bodybuilder Chris Bumstead put out a YouTube video introducing his new 1978 Ford F-150 Lariat edition before mixing up a pump and pre-workout cocktail and hitting up the Revive Gym in Stuart, FL for a "joocy" chest workout. The three-time reigning Classic Physique Olympia champion used a recipe of heavy incline press variations and machine flyes to stimulate growth in his pecs.
Check out the full chest workout via the following video:
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Bumstead’s three-year Olympia dominance has put an ever-growing target on his back, and the 27-year-old Ottawa native is not oblivious to the elite talent in his division. However, the 6’1" competitor is a master at making physique improvements, and he’ll have a chance to prove himself once again at the 2022 Olympia on Dec. 16-18, 2022, in Las Vegas, NV.
Chris Bumstead’s Chest Workout
Before the main movements, Bumstead warmed up with a few scapular-focused exercises using resistance bands and bodyweight resistance to reinforce proper lifting posture, which helped him to train through a nagging shoulder issue without pain.
Incline Dumbbell Press and Incline Machine Press
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Bumstead ran through a few progressive warmups, then included some banded shoulder work before hoisting a 140-pound dumbbell in each hand and pushing out 11 reps, barely getting the last one. He performed one more set with the same weight.
Machines are still the GOAT for bodybuilders, avoiding injuries, hypertrophy, all that good shit.
Another must-have in the chest rotation, Bumstead likes using the incline machine press to slow down the tempo and focus on the contraction at every part of the movement without worrying about balance as a limiting factor. He worked up to three 45-pound weight plates on each side and pumped out three sets for this movement.
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Cable Flye/Press, Machine Press, and Pec Deck
Bumstead explained that press variations from a flat position cause him shoulder pain; however, the nature of a cable flye/press combo takes the stress off. Not to mention, you get the best of both worlds, a magnified stretch in the entire chest, and a strong press to lockout. The elite bodybuilder performed three sets with a drop set to finish off.
Bumstead then used a thumbless grip to pump out two sets on another incline machine press variation while pushing his chest up to squeeze every ounce of muscle fiber during the movement. The social media star then proceeded to bust out as many reps as possible on the pec deck flye machine before dropping the weight and doing partial repetitions until his chest muscles were cooked.
Chest Training Breakdown
Below are the exercises in the same order performed by Bumstead. Due to the video’s editing, the precise number of sets and reps per movement isn’t clear:
- Incline Dumbbell Press
- Incline Machine Press
- Cable Flye/Press
- Machine Press
- Pec Deck
Chris Bumstead sees big improvements in his training progress and lingering shoulder issues as the champ scales up his workout intensity during a lengthy off-season. He still has ample time to make gains before prep season begins for the 2022 Olympia in December.
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