At the 2024 Olympia, which will be held on Oct. 10-13, 2024, reigning five-time Classic Physique champ Chris Bumstead will attempt his sixth consecutive title. Recently, he collaborated with “Hypertrophy Coach” Joe Bennett for an intense chest workout. Bennett guided Bumstead through ways to improve shoulder mobility to maximize the effectiveness of his push training.
On Sept. 18, 2024, Bumstead showcased Olympia prep, specifically sharing how he enhances shoulder mobility during his chest day.
[Related: 2024 Mr. Olympia Preview]
Chris Bumstead’s Shoulder Mobility Routine
Bennett guides Bumstead through mobility warm-ups:
- Scapula Circles
- Isolated Internal and External Rotations with Isometric Holds
- Full Circle Rotations
- Incline Dumbbell Presses
- Trap Raises with Isometric Holds
- Incline Flye Chest Squeezes with Isometric Holds
Bennett suggests that Bumstead incorporate warm-up sets with slight adjustments to slow the pace.
Do more warm-up than normal but fewer reps.
Research indicates warming up before exercise enhances blood circulation and can significantly improve workout performance. (1)
Chris Bumstead’s Chest Workout
Below is the chest workout Bennett coached Bumstead through:
Incline Dumbbell Bench Press & Seated Cable Flye
Bennett leads Bumstead to incline dumbbell bench presses, emphasizing slow eccentrics with a squeeze at the top of each rep. Bumstead completed eight to 10 reps per set. Bennett lends a hand during his final rep as Bumstead reaches failure. (2)
Bennett explains how to execute cable flyes to minimize shoulder injuries. He advises Bumstead to align the cable and upper arm with his outer pectorals while maintaining a slight bend in the elbows and pushing the chest forward for a deep stretch.
Machine Incline Chest Press
Bennett recommends beginning with warm-up sets before the machine incline chest presses. He guides Bumstead, incorporating upper and lower loaded weight plates to increase the challenge at the top and bottom of the motion.
Working sets provide insight into more optimal weight distribution. Bennett suggests a drop set, adding more plates at the top or bottom depending on where weak points must be offset.
Cable Extension Variations
Bumstead utilizes the cable machine for high-cable triceps extensions. Bennett guides Bumstead through three distinct positions, incorporating partial reps to failure. Bennett advises Bumstead to keep his upper arm as still as possible and avoid full arm extension to prevent engaging the deltoids. Bumstead concludes the exercise with partial reps.
Machine Triceps Dip & Lying Cable Lateral Raise
During machine triceps dips, Bennett guides Bumstead on proper form to engage more chest while minimizing shoulder movement. Bumstead performs a lying cable lateral raise, employing a full range of motion to engage the side delts. This technique allows his target muscles to experience greater time under tension, promoting muscle hypertrophy.
References
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
- Nóbrega, S. R., & Libardi, C. A. (2016). Is Resistance Training to Muscular Failure Necessary?. Frontiers in physiology, 7, 10. https://doi.org/10.3389/fphys.2016.00010
Featured image: @cbum on Instagram
