During an intense chest workout, the strength of four renowned Classic Physique bodybuilders was on full display. Five-time Classic Physique Olympia champion Chris Bumstead, 2023 Arnold Classic champion Ramon Rocha Queiroz, 2024 Arnold Classic champion Wessley Vissers, and 2023 Olympia bronze medalist Urs Kalecinski participated in the Olympia Battle Classic Physique series for OlympiaTV at a gym in Phoenix, AZ. The training session comprised the following:
Classic Physique Chest Workout
Their collaborative training session was published on Queiroz’s YouTube channel on March 6, 2024, and can be below:
[Related: Why Wesley Vissers Beat Ramon Rocha Queiroz at the 2024 Arnold Classic, According to Tyler Manion]
Pec Deck Flye & Incline Dumbbell Bench Press
The bodybuilders began with a targeted chest warm-up comprising several sets of chest flyes. Studies indicate that an exercise-specific warm-up enhances muscular performance. (1) Former IFBB Pro bodybuilder Chris Cormier guided the session and advised squeezing the chest at the concentric peak.
The incline dumbbell bench presses biased on the upper chest while also loading the triceps and front delts. Cormier emphasized mind-muscle connection throughout, as it can enhance muscle activity during the exercise. (2)
Three bodybuilders started with 45-pound dumbbells, while Bumstead elevated began with 90-pound dumbbells. They used a pyramid training methodology, gradually increasing the weight to 140 pounds in each hand. Cormier spotted the lifters at their elbows as a precautionary measure.
Machine Chest Press & Triceps Pushdown
Seated chest presses on a plate-loaded machine target the mid-chest. The triceps were trained indirectly during all the pressing movements and were burned out on the final exercise. Cormier advised maintaining elevated elbows to enhance chest activation.
Prior to the 2024 Arnold Classic, all of these Classic Physique competitors were qualified for the 2024 Olympia except for Vissers. Bumstead is the defending champion and Queiroz and Kalecinski qualified for finishing on the podium in 2023. However, Vissers’ Arnold Classic victory secured his 2024 Olympia spot and bumped him into the conversation as, arguably, Bumstead’s number-one contender.
References
- Andrade, D. C., Henriquez-Olguín, C., Beltrán, A. R., Ramírez, M. A., Labarca, C., Cornejo, M., Álvarez, C., & Ramírez-Campillo, R. (2015). Effects of general, specific and combined warm-up on explosive muscular performance. Biology of sport, 32(2), 123–128. https://doi.org/10.5604/20831862.1140426
- Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7
