Bodybuilder Chris Bumstead Shares ‘Crazy Arms Pump’ Workout Video – Fitness Volt
Three-time defending Classic Physique Olympia champion Chris Bumstead recently underwent a grueling arm workout, the video of which was uploaded to his YouTube channel. After two consecutive second places at the Olympia in 2017 and 201827 year old young man won the Olympia Classic Physique title in 2019 by dethroning Breon Ansley. He then defended his title at 2020 and 2021 Olympia to become one of the most dominant Olympic champions of that era.
For Bumstead, it’s about getting bigger biceps and thicker triceps. The Canadian bodybuilder will look for his fourth straight victory at the Olympia in the Bodybuilding Superbowl returns home to Las Vegas on December 15.
Since beginning his competition preparation a few weeks ago, Bumstead has been keeping the bodybuilding community up to date on his progress in the gym.
Here is a detailed description of the Bumstead arm workout.
Chris Bumstead Arm Strength Workout
Superset: rope push and triceps press above the cable
Bumstead started the workout with the triceps rope push as usual. However, he over-set it with the over-the-cable tricep press in that session. In addition to targeting the triceps, both moves are incredibly effective at warming up the elbow joints. Almost all arm movements and exercises require elbow movement. Warming up at the start of training is crucial for improving mobility and avoiding injury.
CBum performed all sets of this superset with minimal rest periods and jumped into the main workout of the day.
“I think my biceps are weaker than my triceps. I’ll try to focus on them first to get a bit more energy,” Bumstead said.
Flat Load Hammer Force Loop
Bumstead then turned to the biceps curl on an old-school plate-laden hammer trainer to target the biceps. He said he sometimes likes to use this machine as an alternative to preacher curls because the machine provides better weight control.
Bumstead added that the machine keeps the muscles tight throughout the rep and recommends using this machine. After performing a few sets of this exercise, CBum started working the triceps again.
EZ-bar Angled Skull Crusher
Skull crushers work the triceps and are one of the most common exercises for building tricep strength and muscle mass. Bumstead performed this exercise using the progressive overload principle and created all sets with progressively heavier weights.
“The beautiful thing about this exercise is that you can load the stretch. We are weaker [at this position] because [there is] obviously so much strain on the triceps. I just brought in a tight grip tricep press, and it just tires the sh&% out of your triceps. You are gassed at the end. So it’s almost like a superset within a single set. But keep it heavyweight, no break in between,” Bumstead said after completing all sets.
Dumbbell Concentration Curl
The 27-year-old started working his biceps again with this exercise. While talking about the benefits of this move while training alone, Bumstead said:
“The beauty of that when you’re training alone is that your arm is inside your leg, and you can bring your other arm and get your bearings. So that’s a good thing to do when you’re training alone.
CBum shared an important workout tip and said he tries to supinate his wrists while doing the curls. He added:
“It’s obviously the function of the biceps, and having high insertions in the biceps, the more I supine, the more my biceps straighten like crazy because if I never do that my wrist mobility is horrible. J So I’ve tried doing some things to work on that like this Even the push-ups and sneaky grip rows etc. force your wrists to supinate and that creates a bit more mobility which allows your biceps to contract a little harder when you train.
After throwing a few good sets of this move, Bumstead took on another move to work the biceps.
Bumstead then took the spider loop with a straight bar. While each curling exercise works the biceps, each variation works the outer and inner head of the biceps to a different degree. Spider curls primarily help focus and build the inner head of the biceps. The Canadian bodybuilder performed a few sets of this exercise and started working the triceps again on the next exercise.
Triceps push up on a plate machine
This move mimics a triceps push with a straight bar grip. Bumstead threw a few good sets of this move and went back to working out with dumbbells.
Dumbbell Hammer Curl
This move targets the biceps brachii and brachialis and activates the brachioradialis in the forearms. In addition to improving biceps and forearms, hammer curls also help increase grip strength. Bumstead performed a few sets of this exercise with moderate weights and controlled movements before moving on to the next one.
Reverse Grip Standing EZ-Bar Curl
This served as the finish for CBum’s biceps routine. Reverse grip curls target the biceps brachii, brachialis, and brachioradialis, which are responsible for flexing the elbow. It also improves grip strength.
One-arm triceps push-up with reverse grip
Bumstead performed this move using a D-handle. Performing the triceps pushup with a reverse grip works the entire muscle but focuses tension on the medial head that runs from the middle of the triceps to the joint. of the elbow. This move served as the finishing touch for CBum’s arm workout.
Overall, the workout included:
In this training, the Canadian trained more intensely and in a more varied way than he usually does. Bumstead is on a quest to create a lasting legacy in the sport of bodybuilding and in particular in the Classic Physique division. He started the Olympia 2022 preparation with compromised knees and would certainly have preferred to enter the preparation without any nagging injuries. The Classic Physique kingpin is surely heading for a record fourth gold medal at Olympia if he can maintain his training intensity for the next 16 weeks.
You can watch the full arm workout video here, courtesy of Chris Bumstead’s YouTube channel: