Chris Bumstead’s off-season chest training for the 2024 Olympics

CBum discusses stem cell treatment to treat his autoimmune disease.

Focusing on the chest is crucial for building upper body strength. A defined and shaped chest improves the aesthetics of the body, protects the ShouldersAnd promotes good posture. Research shows Chest training protect the shoulders from Injuries and strengthen the Joints (1).

Chris Bumsteadan outstanding personality in the world of bodybuilding, has a great influence on the industry. As a five-time Classic Physique Olympia Champion, he has led the field since 2019 and overtook the previous champion, Breon AnsleyBumstead’s road to triumph was remarkable and marked by his resilience in the face of challenges. One of them is an autoimmune disease – a story that Robin Robinson’sat the heart of our new film. Find out more in the following trailer:

Chris Bumstead is ending his off-season, but still found a moment to Off-season chest workout routine for fans via his YouTube channelThis practical, powerful chest program Mixtures Exercises with free weights with equipment trainingThis article takes a closer look at Chris Bumstead’s chest training.

Chris Bumstead’s off-season chest workout

The five-time Classic Physique Olympia champion begins his chest workout with some Warm upstretched his body with a Resistance bandThis study shows that warm-up exercises before the main exercises can improve your training performance (2).

“WHAT’S GOING ON?… BACK IN THE GYM, BACK IN TRAINING, BACK IN THE GOOD TIMES.” Bumstead says.

Below is a list of Chris Bumstead chest exercises.

Incline bench press with dumbbells

Chris Bumstead starts his chest exercises with a pair Dumbbells to perform some incline dumbbell presses. He sits on the bench to stabilize his dumbbells before lying down to perform about three to eight reps of three sets of this exercise. The incline dumbbell press targets your upper Chest muscles, TricepsAnd Deltoid muscles.

Bumstead uses slow eccentric and concentric movements during his repetitions and uses a full freedom of movementeffectively stretch and flex his chest muscles. By performing routines slowly, you maximize your Muscle time under tensionwhich is effective for Muscle growth (3).

Chest press on the machine

CBum then sits down at a machine to do some pressing exercises, doing about four sets of five to eleven reps. The bench press on the machine works the chest, triceps and shoulders.

During the chest press on the machine, Chris Bumstead performs eccentric movements and stretches the chest muscles while the machine keeps the target muscles under constant tension. He approaches Fail before taking a break to prepare for more. Bumstead also talks about his Stem cell treatment for his autoimmune disease.

“WENT BACK TO MEXICO AND HAD SOME STEM CELLS DONE BY DR. KHAN THREE WEEKS AGO,” SAID BUMSTEAD. “BUT YES, I’M JUST CONCERNED WITH MY HEALTH NOW, SO I TRY TO VISIT HIM REGULARLY AND GET SOME STEM CELLS DONE. LAST YEAR I GOT THEM IN MY KNEES, MY SHOULDERS, AND MY JOINTS. THIS YEAR I JUST GOT AN INFUSION OF IT, MORE LIKE A REGENERATIVE HEALTH CARE, YOU COULD SAY, RATHER THAN GETTING EVERYTHING COMPLETELY HEALED.”

Incline Pec Fly Machine

Next, Chris Bumstead sits down on the Pec Fly machine to work his chest. He has trouble with this exercise, but he manages and does two sets of about three to eight RepetitionsThe Incline Pec Fly machine primarily trains the upper chest muscles and works the shoulder and triceps muscles.

Pec Fly Machine

Finally, Bumstead returns to the Pec Fly to round out his routine and work his chest muscles. However, this time he uses the seated Pec Fly machine with no incline to work his middle pectorals. Bumstead does about four sets of about four to eight reps, using eccentric movements, and later switches to Partial repetitions to complete his reps. Research shows that partial reps are still effective for muscle growth (4).

Visit the Generation Iron documentation with Chris Bumstead, which is in the works:

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References

1. Schütz, P., Zimmer, P., Zeidler, F., Plüss, M., Oberhofer, K., List, R., & Lorenzetti, SR (2022). Chest exercises: movement and loading of shoulder, elbow and wrist joints. Sports (Basel, Switzerland), 10(2), 19. https://doi.org/10.3390/sports10020019
2. Park, HK, Jung, MK, Park, E., Lee, CY, Jee, YS, Eun, D., Cha, JY, & Yoo, J. (2018). The effect of warm-up exercise with stretching on the isokinetic moments of college men. Journal of exercise rehabilitation, 14(1), 78–82. https://doi.org/10.12965/jer.1835210.605
3. Burd, NA, Andrews, RJ, West, DW, Little, JP, Cochran, AJ, Hector, AJ, Cashaback, JG, Gibala, MJ, Potvin, JR, Baker, SK, & Phillips, SM (2012). Muscle tension during resistance exercise stimulates differential subfractional muscle protein synthesis responses in men. The Journal of Physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
4. Goto, M., Maeda, C., Hirayama, T., Terada, S., Nirengi, S., Kurosawa, Y., Nagano, A., & Hamaoka, T. (2019). Partial range of motion exercise is effective in promoting muscle hypertrophy and function through sustained intramuscular hypoxia in young trained men. Journal of Strength and Conditioning Research, 33(5), 1286–1294. https://doi.org/10.1519/JSC.0000000000002051