‘Joocy’ Chest Day: Chris Bumstead Shares Technique On How To Build Size

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Chris Bumstead shared wisdom on how he has built one of the best chests in bodybuilding.

Chris Bumstead continues to dominate the gym during his prep for the 2022 Olympia. He is the reigning three-time Classic Physique champion and will enter as the favorite to win four in a row come this December in Las Vegas, Nevada. On his YouTube channel, Bumstead shared a video revealing different techniques and tips during chest day.

Bumstead walked viewers through his chest workout during bulking phase. This is where Bumstead has been in his prep for a few weeks now. Bumstead battled COVID-19 at the beginning of the year but is back in the gym and looking strong once again.

Chris Bumstead is down in Florida and took down this workout at The Revive gym.

Smith Machine Incline Press

The workout began with incline presses on the Smith machine. Bumstead used this as a warmup for the rest of the workout. He likes to use the Smith machine for different reasons. He explained that he likes to squeeze the shoulder blades and it allows the chest to remain engaged on the way down.

HURTS YOUR SHOULDERS LESS, IT’LL HURT YOUR SHOULDERS LESS IN THE LONG TERM AND IT’S EFFECTIVE FOR YOUR PEC.”

Seated Cable Fly

Seated cable flyes were next and the most important part of this workout is to keep the elbows aligned with the cable. This allows the lifter to get the best results and not put as much strain on the shoulders. Cable flies are meant to hit the upper chest and this is done effectively if everything is in line.

Bumstead performed two sets with a drop set before moving on.

OU GET A FULL RANGE OF MOTION. FULL STRETCH, YOU’RE STRONG IN THE PRESSING MOVEMENT. BUT YOU ALSO HAVE THE FLY TOGETHER WITH THE CABLE STILL HAVING TENSION FOR THE CONTRACTION.”

Incline Machine Press

Chris Bumstead continued with three sets of 10 reps with three plates on the incline press machine. Bumstead skipped out on push-ups and decided to take on this machine. He lowered the seat in order to press higher and get a bigger range of motion.

Pec Deck Fly

The pec deck fly was the final exercise of this workout. Bumstead crushed three sets before ending the day.

“AFTER A SET WHERE YOU FAIL, YOU STOP FOR A SECOND AND PUSH AS FAR AS YOU CAN. HOPEFULLY YOU CAN GET HALF A REP, CONTRACT WHATEVER MUSCLE I.E. PEC IN THIS INSTANCE AND JUST SQUEEZE IN HARD FLEXING YOUR MUSCLE AS HARD AS YOU CAN – AT LEAST LIKE TEN SECONDS.”

Chris Bumstead continues to make improvements in the gym despite being at the top of Classic Physique. To this point, he has been unbeatable on stage and it will be interesting to see if this trend continues.

In summary, Bumstead’s workout consisted of:

  • Incline press on Smith Machine
  • Seated cable fly
  • Incline machine press
  • Pec Deck Fly
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