Following his victory at the 2024 Classic Physique Olympia, where he secured his sixth consecutive title (2019-24), Chris Bumstead announced his retirement from competitive bodybuilding. However, before officially stepping away, he appeared in the Men’s Open division at the 2024 EVLS Prague Pro, where he delivered an impressive performance, finishing second behind Martin Fitzwater.
Months into retirement, Bumstead revealed that a shoulder injury limited his training. Seeking treatment in Mexico, he learned that the issue was more severe than expected, with tears in his supraspinatus, subscapularis, and labrum.
Bumstead underwent several procedures to address the damage, including stem cell therapy. Since then, he has been focusing on recovery, temporarily stepping back from arm training.
“Feeling super bummed as I was getting excited to try and get into crazy shape after some time off, but my fire will be well lit when I’m back,” Bustead stated. “The structure, ability to push personal limits, and pride in effort really can’t be replaced for me anywhere else.”
Injury Update
Ten weeks after his injury, Bumstead was guided through the rehabilitation phase of his shoulder recovery by his performance specialist and strength coach, Justin King. King programs a flywheel, providing a controlled transitions between eccentric and concentric movements.
The most significant injury is in the motorization, which transitions from eccentric to concentric. And the flywheel is incredible for training that.
—Justin King
Flywheel training boosts muscular strength and hypertrophy, enhances jump performance, and increases power output in athletes. (1)
Bumstead began his workout with slow external shoulder rotations. King assessed the condition of the shoulder tissues to monitor progress.
It’s not bad. It’s usually tight. The subcaps are less tight than prior, but [Bumstead] laid off on many pressing movements.
—Justin King
King determined that the injury is primarily a tissue issue requiring healing time.
Chris Bumstead’s Arm Rehab Workout
- Overcoming Isometric
- Suspension Strap Isometric
- Shoulder External Rotation
- Shoulder Extended Supination
Overcoming Isometric
When Bumstead performed overcoming isometrics, his arms were extended in a lengthened static position on a bench at an incline with a dumbbell. This position targets the short head of the biceps, enhancing activation and engagement.
We [want] that distal portion of the biceps and that tendon to be strong for everything we’re moving forward into.
—Justin King
Suspension Strap Isometric
Total Resistance Exercises (TRX) are a key step in Bumstead’s shoulder rehab. By leveraging his bodyweight, Bumstead enhances strength, balance, and flexibility, providing a well-rounded approach to recovery. (2)
Bumstead’s range of motion is reduced during this curling exercise. The forearms regulate the effort required from the biceps. Here, Bumstead’s dominant side creates tension for his nondominant side.
Bumstead controls how hard he’s working.
—Justin King
Shoulder External Rotation
Bumstead trained on a cable machine for shoulder external rotations to target the shoulder’s external rotators and the brachioradialis. He supinates his arms, engaging the brachioradialis, and trains unilaterally.
Shoulder Extended Supination
During the shoulder extended supinations, Bumstead focused on a controlled, lower range of motion while fully extending his shoulders on the cable pulley.
“He has gone through all the shoulder positions he can for his biceps,” King said. “We’re predominantly working the lengthened range. This is the next step in getting his shoulders set by ensuring all that is perfect.”
References
- de Keijzer, K. L., Gonzalez, J. R., & Beato, M. (2022). The effect of flywheel training on strength and physical capacities in sporting and healthy populations: An umbrella review. PloS one, 17(2), e0264375. https://doi.org/10.1371/journal.pone.0264375
- Gaedtke, A., & Morat, T. (2015). TRX Suspension Training: A New Functional Training Approach for Older Adults – Development, Training Control and Feasibility. International journal of exercise science, 8(3), 224–233. https://doi.org/10.70252/SWSX2936
Featured image: @cbum on Instagram
