When it comes to bodybuilding and achieving balanced muscle growth, selecting exercises plays a crucial role. While bodybuilders have many movements, certain exercises are staples for building muscle mass.
In a recent podcast with Chris Williamson on the Muscle Wisdom podcast, four-time Classic Physique Olympia champion, Chris Bumstead, revealed his top 10 go-to exercises for muscular development.
This article will explore these exercises, their benefits, and why they are prominent in Bumstead’s training regimen.
Barbell Back Squat
At the forefront of Bumstead’s list is the mighty Barbell Back Squat. Renowned for its ability to build overall lower body strength and size, Bumstead considers this exercise indispensable.
While he acknowledges the controversy surrounding his preference for the Smith machine variation, he emphasizes its benefits to his mechanics, particularly in knee stability and targeting the glutes and quads.
Barbell Deadlift
The Barbell Deadlift claims the second spot on Bumstead’s list, primarily focusing on the hamstrings, glutes, and back.
As a compound lift, it effectively targets multiple muscle groups and forms the foundation of posterior chain development. Chris Bumstead’s choice of this exercise reflects its efficiency and potential to deliver comprehensive muscle growth.
Neutral-Grip Pull-Ups
For a well-rounded back and biceps workout, Bumstead relies on Neutral-Grip Pull-Ups. This exercise allows him to emphasize his lats and biceps while benefiting from the advantages of high-volume training.
Bumstead ensures comprehensive upper-body development by selecting pull-ups as one of his top exercises.
Incline Dumbbell Bench Press
Bumstead includes the Incline Dumbbell Bench Press in his repertoire to target his chest and shoulders while minimizing shoulder strain. This exercise allows greater focus on the upper chest and enhances overall physique symmetry.
Seated Dumbbell Shoulder Press
Bumstead incorporates the Seated Dumbbell Shoulder Press to target his shoulders and triceps specifically.
It is a cornerstone exercise in his heavy lifting sessions, contributing to well-rounded upper body development and impressive shoulder strength.
Close-Grip Barbell Bench Press
Providing a unique range of motion compared to the Incline Dumbbell Bench Press, the Close-Grip Barbell Bench Press occupies a crucial place on Bumstead’s list.
This exercise prioritizes the triceps, resulting in substantial arm development and contributing to a more impressive physique.
Dumbbell Biceps Curl
To sculpt well-defined biceps, Bumstead relies on Dumbbell Biceps Curls. As one of the first isometric exercises on his list, this exercise emphasizes both the biceps and forearm muscles. Chris Bumstead adopts a supinated grip and often performs these curls standing.
Bent-Over Row
The Bent-Over Row is an effective exercise for targeting the upper and lower back muscles while improving stability and core strength.
By incorporating this exercise, Bumstead ensures a comprehensive back workout that includes the traps and rear delts, contributing to a well-rounded physique.
Hanging Leg Raise
When it comes to abdominal training, Bumstead favours the Hanging Leg Raise. This exercise specifically targets the lower abs and provides additional benefits to the shoulders and spine.
A strong core resulting from exercises like this translates to improved performance and reduced injury risk.
Lateral Raise or Overhead Triceps Extension
In selecting the final exercise, Bumstead contemplated between a medial delt movement and an overhead triceps extension.
Both exercises have their merits, but Bumstead ultimately leaned towards Lateral Raises to further develop his deltoids and achieve the desired aesthetic.
The Takeaways
The ten exercises revealed by Chris Bumstead offer valuable insights into maximizing muscle growth and achieving a balanced physique.
Carefully chosen by a four-time Classic Physique Olympia champion, these exercises encompass a wide range of muscle groups and promote overall strength and symmetry.
By incorporating these exercises into your training routine, you can unlock the potential for substantial muscle development and embark on a path toward achieving your desired physique.
