The Road to Muscle Mass: Chris Bumstead’s 10 Key Exercises Revealed

Table of Contents

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. 

Chris Bumstead bodybuilder
via cbum instagram

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.

chris bumstead back squat workout
via cbum instagram

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

chris bumstead bench press
via cbum instagram

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

chris bumstead leg workout
via cbum instagram

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.

Share, if you would like!
Tikkay Khan
Tikkay Khan is here to help your class through the creation and find what is real, active, constant, and usable. And most essential, what is best for you and that healthy life you are putting together. We treat the health and fitness principle that concerns plus anything else that is great, important, or perhaps also life-changing. Our object is to help you get healthy lives every day to live your best life. We give you the tools and guidelines for your health and fitness. Whether we are discussing exercises, breathing, mind energy, health tips, diet plans, weight loss, and weight gain. You can believe that all the content of Tikkaykhan is evidence-based and expert-approved by the medical doctors of our team. Tikkay Khan is a fitness icon, influencer, and fitness instructor/consultant. He had helped hundreds of people find ways to become more fit and healthy through a balanced life focusing on an individualized approach to their nutrition and fitness.

Table of Contents

Fact Checked

Get accurate and credible information from our expert-written and fact-checked article. With reference links to peer-reviewed studies, you can trust the information provided.

Our team of experts ensure the highest standard of information for your benefit. Read now!