Watch Chris Bumstead forge his pecs with heavy presses and volume training

On May 8, 2022, bodybuilder Chris Bumstead released a YouTube video introducing his new 1978 Ford F-150 Lariat Edition before mixing up a pump and a pre-workout cocktail and hitting 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 flying to encourage the growth of his pectoral muscles.

Watch the full chest workout in the following video:

[Related: Mass Monsters Derek Lunsford And Nick Walker Tag Team A Titanic Leg Workout]

Bumstead’s three-year dominance at Olympia has an increasing target on his back, and the 27-year-old Ottawa native is oblivious to the elite talent in his division. However, the 6’1” competitor is a master of body enhancement, and he will have the chance to prove himself again at the 2022 Olympia on December 16-18, 2022 in Las Vegas, NV.

Chris Bumstead’s Chest Workout

For the head movements, Bumstead warmed up with a few scapular-focused exercises using resistance bands and bodyweight resistance to strengthen proper lifting posture, which helped him train pain-free from a nagging shoulder problem.

Incline Dumbbell Press and Incline Machine Press

Bumstead kicked off the chest workout and stood in front of the barbell rack for a tough session of incline presses to work on his upper body strength, stability and functional symmetry.

Finally I can push heavy without hurting my shoulders with dumbbells, so I’m still focusing on… stability… there is no substitute for free weights.

Bumstead did a few progressive warmups, then did some striped shoulder work before hoisting a 140-pound dumbbell in each hand and pushing out 11 reps, barely getting the last one. He played another set with the same weight.

Machines are still the GOAT for bodybuilders, injury avoidance, hypertrophy, all that good shit.

Another chest rotation must-have, Bumstead likes to use the incline machine press to slow the pace and focus on the contraction on 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 three sets for this move.

[Related: Check Out Shaun Clarida’s High Volume Quad Training To Improve His Front-Facing Poses]

Cable Flye/Press, Machine Press and Pec Deck

Bumstead explained that pressure variations from a flat position cause him shoulder pain; however, the nature of a cable fly/press combo takes the stress away. Not to mention, you get the best of both worlds, an increased stretch in the entire chest and strong pressure to lock out. The elite bodybuilder performed three sets culminating in a drop set.

Bumstead then used a thumbless grip to pump out two sets on another variation of the incline machine, pushing his chest up to squeeze every gram of muscle fiber during the movement. The social media star then did as many reps as possible on the pec deck flye machine before dropping the weight and doing partial reps until his pecs were tender.

Chest Workout Breakdown

Below are the exercises performed in the same order by Bumstead. Due to the editing of the video, the exact number of sets and repetitions per movement is not clear:

  • Incline dumbbell press
  • Incline Machine Press
  • Cable Flye/Press
  • Machine press
  • Pec Deck

Chris Bumstead sees big improvements in his training progress and ongoing shoulder issues as the champion ramps up his training intensity over a long off-season. He still has plenty of time to turn a profit before the 2022 Olympia preparation season kicks off in December.

Featured Image: @cbum on Instagram

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