Chris Bumstead Executes A Perfect Chest Workout For 2023 Olympia – Fitness Volt (2024)

Chris Bumstead embraces the grind to retain his top spot in one of the IFBB Pro League’s marquee divisions. Recently, he travelled to Dallas in order to train with Coach Hany Rambod.

Reigning Classic Physique Olympia champion Chris Bumstead is arguably the most popular active bodybuilder in the world today. He is largely credited for putting the Classic Physique division of the IFBB Pro League on the map and continues to rule it with an iron grip. In 2022, Chris Bumstead won the prestigious Classic Physique Olympia title fourth consecutive time, becoming the most dominant champion in the division’s history.

While he has spoken about retirement in the recent past, the 28-year-old still has some time left in the sport and intends to win a few more Olympia titles before calling it a career. Bumstead has overcome adverse situations several times during his storied career. He won the 2022 Olympia competition with a torn bicep and focused his energies on recovering from the injury in the weeks that followed, which enabled him to make gains during the off-season.

The Classic Physique division is home to some of the most elite and hungry contenders, the Canadian bodybuilder is confident in his ability to snatch another Olympia win. The 2023 Olympia prep has been one of the most challenging in CBum’s bodybuilding career. However, it has not hindered with his progress as the champion has looked massive in recent physique updates. Seven weeks out of the 2023 Olympia, Bumstead’s competition prep’s going on full throttle and he travelled to Dallas, Texas to train with head coach Hany Rambod.

Chris Bumstead trains chest under Hany Rambod’s guidance

Bumstead is one of the most popular bodybuilders in the world today which makes it impossible for him to train at commercial gyms without getting disturbed. He set up a private gym over the last few months and unveiled it recently. A majority of Chris Bumstead’s 2023 Olympia prep will go down in this gym. However, no gym in the world can replace the expert guidance from a renowned coach like Hany Rambod.

CBum travelled to Dallas, Texas for training with head coach Hany Rambod and tackled the chest workout in the coach’s private gym. So without further delay, let’s see how the famed coach helped CBum build a massive chest.

Seated Cable Chest Flyes

Chris Bumstead started the training session with seated cable chest flyes on Panatta machine to get a nice warm-up to the pectoral muscles. After pushing through a few sets at a consistent pace, he moved on to the next exercise.

Iso-lateral Machine Incline Chest Press

Bumstead tackled the incline chest press next on an iso-lateral plate-loaded machine to fire up the upper pecs / clavicular head of the Pectoralis major muscles along with anterior delts. He got a few good sets of the movement under the belt and advanced over to the next exercise.

Panatta Incline Chest Press

Performing similar movements at a different angle or with a different set of equipment can help work the muscles from different positions. As a result, this emphasizes distinct parts of the muscles. The reigning Classic Physique Olympia champion annihilated some heavy sets of incline chest press on Panatta plate-loaded machine and proceeded to do a free weight movement next.

Neutral Grip Incline Dumbbell Chest Press

Free weight movements require the person to control the weight by engaging stabilizing muscles during the exercise. Most bodybuilders avoid relying too much on free weight training during the competition prep to avoid injuries. However, it is equally important to train using free weights and Chris Bumstead tackled the hammer grip incline dumbbell press next to stimulate the upper pecs. Following this, the Classic Physique Olympia champion challenged his pectoral muscles with flyes.

Bent Over Cable Chest Flyes

While pressing movements help build the pushing strength, flyes are essential for developing the adduction strength. CBum annihilated some solid sets of bent over chest flyes next to stimulate the chest muscles. He performed the exercise on a standing side-lateral machine. Following this, the champ tackled the flat bench press.

Machine Flat Bench Press

After working through incline presses and flyes, Hany Rambod instructed Bumstead to perform flat bench press on a plate loaded machine. This served as the final pressing movement of the training session as the Canadian bodybuilder did a few sets of the exercise and advanced over to the next one.

Machine Flat Bench Chest Flyes

Bumstead’s chest training concluded with a few sets of machine flat bench chest flyes. He cranked out all the sets with controlled movements to add the last bit of stimulus to the chest muscles and proceeded to do triceps workout.

Machine Triceps Pushdown

Chris Bumstead started the triceps work with the standard triceps pushdowns to work all three triceps heads. He performed some quick sets of the exercise before taking up a compound movement to stimulate the tricep muscles further.

Seated Dip Press

Dips are one of the most basic and effective exercises to build triceps strength and muscles. The 28-year-old bodybuilder took to the machine variation of this exercise and performed a dip press on a plate-loaded machine. Following this, he executed the concluding exercise of the entire training session.

Panatta Triceps Extensions Machine

Chris Bumstead wrapped up the training session with a few sets of triceps extensions on the Panatta selectorized machine. The arm placement on this machine is at a shoulder height, which is different from the traditional overhead extension and pushdown variations. This helps work the muscles from unusual angles and helps in complete development of the triceps. CBum wrapped up the training session after getting a few solid sets of the exercise under his belt.

Overall, the workout included:

• Seated Cable Chest Flyes
• Iso-lateral Machine Incline Chest Press
• Panatta Incline Chest Press
• Neutral Grip Incline Dumbbell Chest Press
• Bent Over Cable Chest Flyes
• Machine Flat Bench Press
• Flat Chest Flyes Machine
• Machine Triceps Pushdown
• Seated Dip Press
• Panatta Triceps Extensions Machine

While rising contenders like Ramon Rocha Queiroz and Urs Kalecinski have been making inroads into the Classic Physique division, Chris Bumstead’s predecessor and archrival Breon Ansley recently cancelled his move up to the 212 division. The champion has to fend off the challenges presented by all these men. He can certainly do that, as long as he maintains the intensity and focus in training.

Watch the full workout video below, courtesy of Chris Bumstead’s personal YouTube channel:

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