After a shoulder injury sidelined Chris Bumstead‘s upper body training for several months, he’s finally back into a groove. He recently shared changes to his training philosophy to accommodate the setback.
Without the pressures of contest prep following his retirement after securing his sixth consecutive Classic Physique Olympia title in 2024, hypertrophy has taken a back seat. Bumstead’s current upper body training focuses on improving stability and increasing range of motion (ROM).
Bumstead’s Upper Body Stability Workout
- Flye Wheel Machine (Shoulder Complex)
- Dumbbell Bench Press
- Lat Pulldown
- Machine Preacher Curl
- Triceps Pushdowns
Bumstead’s Training Philosophy
When Bumstead couldn’t train his shoulder directly, he committed to training something. This meant core work and the like that wouldn’t aggravate his shoulder.
Progressive rehab is a cornerstone of Bumstead’s training philosophy. He worked up to rotator cuff exercises and bench pressing.
ROM and proper form play heavily into Bumstead’s approach. His shoulder injury occurred when lifting heavy with poor form. While bodybuilders often correct muscular imbalances by training their non-dominant side first, Bumstead switched that, leading with his stronger side so the weaker area of his body could mirror the neural patterns.
Going through a time of not wanting to show up but still choosing to show up anyway; that’s been me in the gym for the last six months.
—Chris Bumstead
During his complex warm-up, Bumstead avoided additional weight to protect his shoulder. He aimed for explosive reps and velocity, comparing the ROM to a yo-yo. Priming the rotator cuffs is crucial for Bumstead so the muscle can bear the weight without strain, and it is scientifically shown to reduce injury risk. (1)
The amount of tension I pull, the same amount pulls back.
—Chris Bumstead
He chest pressed 40-pound dumbbells with a neutral grip and squeezed his shoulder blades at the bottom of each rep. A deeper ROM, scapular retractions, and controlled five-second negatives set the groundwork for better stability on upper body sessions in the future. (2)(3)
Bumstead programmed lat pulldowns into his routine to strengthen the lats, teres major, rhomboids, and traps — all of which could help reinforce proper shoulder positioning and stability. (4)
Bumstead finished the workout with preacher curls. The deep stretch at the bottom of each rep isolates the biceps. Triceps comprise roughly two-thirds of the upper arm, prompting Bumstead to include pushdowns for an even pump. (5)
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References
- Vetter S, Hepp P, Schleichardt A, et al. Effect of isokinetic eccentric training on the human shoulder strength, flexibility, and muscle architecture in physically active men: A preliminary study. PLoS One. 2023;18(12):e0293439. Published 2023 Dec 19. doi:10.1371/journal.pone.0293439 https://pubmed.ncbi.nlm.nih.gov/38113203/
- Noteboom L, Belli I, Hoozemans MJM, Seth A, Veeger HEJ, Van Der Helm FCT. Effects of bench press technique variations on musculoskeletal shoulder loads and potential injury risk. Front Physiol. 2024;15:1393235. Published 2024 Jun 21. doi:10.3389/fphys.2024.1393235 https://pubmed.ncbi.nlm.nih.gov/38974522/
- Kelly SB, Brown LE, Hooker SP, et al. Comparison of concentric and eccentric bench press repetitions to failure. J Strength Cond Res. 2015;29(4):1027-1032. doi:10.1519/JSC.0000000000000713 https://pubmed.ncbi.nlm.nih.gov/25268291/
- Jobe FW, Moynes DR, Brewster CE. Rehabilitation of shoulder joint instabilities. Orthop Clin North Am. 1987;18(3):473-482. https://pubmed.ncbi.nlm.nih.gov/3441367/
- Oliveira LF, Matta TT, Alves DS, Garcia MA, Vieira TM. Effect of the shoulder position on the biceps brachii emg in different dumbbell curls. J Sports Sci Med. 2009;8(1):24-29. Published 2009 Mar 1. https://pubmed.ncbi.nlm.nih.gov/24150552/
Featured image: @cbum on Instagram
