{"id":5461,"date":"2022-07-27T19:53:33","date_gmt":"2022-07-27T19:53:33","guid":{"rendered":"https:\/\/bestratefinders.com\/blog\/?p=5461"},"modified":"2022-07-27T20:24:02","modified_gmt":"2022-07-27T20:24:02","slug":"chris-bumstead-scores-dumbbell-press-pr-of-140-pounds-for-8-reps-during-punishing-shoulder-routine","status":"publish","type":"post","link":"http:\/\/bestratefinders.com\/blog\/everything-else\/chris-bumstead-scores-dumbbell-press-pr-of-140-pounds-for-8-reps-during-punishing-shoulder-routine\/","title":{"rendered":"Chris Bumstead Scores Dumbbell Press PR of 140 Pounds for 8 Reps During Punishing Shoulder Routine"},"content":{"rendered":"<p>On July 20, 2022, bodybuilder Chris Bumstead headed to the gym for what was supposed to be a routine but challenging <a href=\"https:\/\/breakingmuscle.com\/best-shoulder-workouts\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"125656\">shoulders workout<\/a>. Amidst the reigning three-time Classic Physique Olympia champ&#8217;s (2019-2021) test of things like his overhead <a href=\"https:\/\/breakingmuscle.com\/how-to-build-strength\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"125657\">strength<\/a>, he captured a <strong>new personal record (PR)<\/strong> \u2014 a <strong>140-pound <a href=\"https:\/\/breakingmuscle.com\/overhead-dumbbell-press\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"125658\">dumbbell press<\/a> for eight reps<\/strong>.&nbsp;<\/p>\n<p>Bumstead shared a video of this shoulder workout on his YouTube channel on July 23, 2022.&nbsp;<\/p>\n<div class=\"videos\">\n<iframe loading=\"lazy\" title=\"HEAVIEST DUMBBELL PRESS EVER | DAY 1 IN MIAMI\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/3u_SP4qw3jI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div>\n<p><strong><em>[Related: <a href=\"https:\/\/breakingmuscle.com\/the-best-exercises-workouts-and-warm-ups-you-can-do\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"125659\">The Best Exercises, Workouts, And Warm-Ups You Can Do<\/a>]<\/em><\/strong><\/p>\n<p>Less than five months before the 2022 Mr. Olympia, Bumstead is still <a href=\"https:\/\/breakingmuscle.com\/how-to-build-muscle\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"125660\">stacking mass<\/a>. This shoulder workout follows a recent spate of Bumstead sharing other demanding routines concerning his <a href=\"https:\/\/breakingmuscle.com\/bodybuilder-chris-bumstead-2022-arms-workout\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"125661\">arms<\/a> and <a href=\"https:\/\/breakingmuscle.com\/bodybuilder-chris-bumstead-punishing-leg-workout\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"125662\">legs<\/a>. Factor in a thoughtful glimpse at a typical day&#8217;s worth of <a href=\"https:\/\/breakingmuscle.com\/bodybuilder-chris-bumstead-2022-bulking-diet\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"125663\">bulking nutrition<\/a>, and it would appear that the Canadian athlete wants to document his entire journey en route to a potential fourth Classic Physique title.&nbsp;<\/p>\n<p>Here&#8217;s the <strong>complete rundown of Bumstead&#8217;s recent shoulder workout<\/strong> as he continues to prep for the upcoming Mr. Olympia on December 16-18, 2022, in Las Vegas, NV.&nbsp;<\/p>\n<h2 id=\"bumsteads-shoulder-workout\">Bumstead&#8217;s Shoulder Workout<\/h2>\n<p>Before he dives into the full shoulder workout, Bumstead starts the session by performing several warm-up sets of <a href=\"https:\/\/breakingmuscle.com\/best-arm-workouts\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"125664\">incline front dumbbell raises<\/a> while utilizing a <a href=\"https:\/\/breakingmuscle.com\/hammer-curl\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"125665\">hammer grip<\/a>. His intention with this exercise is to prepare his shoulder muscles for heavier loads.&nbsp;<\/p>\n<h3 id=\"dumbbell-shoulder-press\">Dumbbell Shoulder Press<\/h3>\n<p>Bumstead elects to complete his dumbbell shoulder press while seated and on a slight incline so he can give more attention to his anterior (front) deltoid muscles. The bodybuilder stresses that it&#8217;s not about the <a href=\"https:\/\/breakingmuscle.com\/is-lifting-heavy-weight-important-for-building-muscle-size\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"125666\">precise weight<\/a> but quality stimulation of the muscles he&#8217;s working. Even still, after starting with 70-pound dumbbells, Bumstead eventually working up to 140-pounders and performs eight reps \u2014 unintentionally logging his new PR.&nbsp;<\/p>\n<p>\u201cI will train shoulder press, like 140 pounds,&#8221; Bumstead says. &#8220;We\u2019ll see. I feel like I can do it. If you believe, you can achieve.&#8221; &#8220;&#8230; Three weeks into my off-season hitting PRs in shoulder press \u2026 my shoulders feel good.\u201d<\/p>\n<p>To conclude this portion of the routine, Bumstead performs a drop set, lowering the dumbbells by just 10 pounds, and cranking out reps until failure.&nbsp;<\/p>\n<h3 id=\"machine-shoulder-press\">Machine Shoulder Press<\/h3>\n<p>The next phase of Bumstead&#8217;s workout features the machine variation of the shoulder press. Focusing on volume, he starts with 45-pound plates on each side. He works his way down rest-wise from 30 seconds after his first set to 10 seconds before his fourth and final set. The athlete calls these &#8220;slow drop sets&#8221; because he notes the decreasing rest allows him to implement more overall volume into the routine while still pushing toward failure.&nbsp;<\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CghY0nJACGj\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\">\n<div style=\"padding: 16px;\">\n<p>&nbsp;<\/p>\n<div style=\"display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\">&nbsp;<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\">&nbsp;<\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\">&nbsp;<\/div>\n<div style=\"display: block; height: 50px; margin: 0 auto 12px; width: 50px;\">&nbsp;<\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\"color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;\">View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\">&nbsp;<\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\">&nbsp;<\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\">&nbsp;<\/div>\n<div style=\"width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);\">&nbsp;<\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\"width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\">&nbsp;<\/div>\n<div style=\"width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\">&nbsp;<\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\">&nbsp;<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\"><a style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;\" href=\"https:\/\/www.instagram.com\/p\/CghY0nJACGj\/?utm_source=ig_embed&amp;utm_campaign=loading\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"125678\">A post shared by Chris Bumstead (@cbum)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async=\"\" src=\"\/\/www.instagram.com\/embed.js\"><\/script><strong><em>[Related: <a href=\"https:\/\/breakingmuscle.com\/incline-bench-press\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"125667\">How To Do The Incline Bench Press For Upper-Body Size And Strength<\/a>]<\/em><\/strong><\/p>\n<h3 id=\"superset-seated-dumbbell-side-laterals-single-arm-rear-delt-cable-flyes\"><strong>Seated Dumbbell Side Laterals &amp; Single-Arm Rear Delt Cable Flyes<\/strong><\/h3>\n<p>With the initial steps of his workout complete, Bumstead shifts to <a href=\"https:\/\/breakingmuscle.com\/supersets\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"125668\">a superset<\/a> of dumbbell side laterals and single-arm rear delt cable flyes. The Canadian bodybuilder uses 40-pound dumbbells for some 16-rep sets and punctuates them with standing single-arm rear delt flyes.<\/p>\n<p>During this segment, Bumstead says his body weight was 259 pounds the morning he filmed the video. According to the International Federation of Bodybuilding and Fitness&#8217;s (IFBB) <a href=\"https:\/\/canadianphysiquealliance.com\/our-classes\/mens-classic-physique\" data-lasso-id=\"125669\">Classic Physique standards<\/a>, because Bumstead stands at a height of 6-foot-1 \u2014 he&#8217;ll have to cut down to at least 230 pounds by the time the Olympia rolls around.&nbsp;<\/p>\n<p>However, per the Canadian athlete, he&#8217;s the &#8220;leanest&#8221; he&#8217;s ever been at this weight, signaling that he may have more mass at his weight cap this year.<\/p>\n<h3 id=\"machine-lateral-raise-reverse-rear-delt-flyes\">Machine Lateral Raise &amp; Reverse Rear-Delt Flyes<\/h3>\n<p>After finishing off a superset with dumbbells, Bumstead continues to center on his rear and side deltoid muscles. He performs one superset of side lateral raises on a kneeling lateral raise machine which he complements with rear delt flyes on a pec deck (or chest fly machine).<\/p>\n<h3 id=\"straight-leg-raises\">Straight Leg Raises<\/h3>\n<p>Before Bumstead calls it a day, he ad-libs a quick <a href=\"https:\/\/breakingmuscle.com\/best-ab-workouts\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"125670\">core workout<\/a> with a set of <a href=\"https:\/\/breakingmuscle.com\/best-leg-exercises\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"125671\">straight leg raises<\/a>.&nbsp;<\/p>\n<blockquote class=\"instagram-media\" style=\"background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/Cf9QKhWgf2A\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\">\n<div style=\"padding: 16px;\">\n<p>&nbsp;<\/p>\n<div style=\"display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\">&nbsp;<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\">&nbsp;<\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\">&nbsp;<\/div>\n<div style=\"display: block; height: 50px; margin: 0 auto 12px; width: 50px;\">&nbsp;<\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\"color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;\">View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\">&nbsp;<\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\">&nbsp;<\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\">&nbsp;<\/div>\n<div style=\"width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);\">&nbsp;<\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\"width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\">&nbsp;<\/div>\n<div style=\"width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\">&nbsp;<\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\">&nbsp;<\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\">&nbsp;<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;\"><a style=\"color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;\" href=\"https:\/\/www.instagram.com\/p\/Cf9QKhWgf2A\/?utm_source=ig_embed&amp;utm_campaign=loading\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"125679\">A post shared by Chris Bumstead (@cbum)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async=\"\" src=\"\/\/www.instagram.com\/embed.js\"><\/script><strong><em>[Related: <a href=\"https:\/\/breakingmuscle.com\/deload-week\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"125672\">The Science Behind Deload Weeks Explained<\/a>]<\/em><\/strong><\/p>\n<h2 id=\"a-delicate-balance\">A Delicate Balance&nbsp;<\/h2>\n<p>While he&#8217;s hard at work trying to achieve more bodybuilding greatness, Bumstead recently emphasized the importance of mental health.<\/p>\n<p>During a <a href=\"https:\/\/breakingmuscle.com\/bodybuilder-chris-bumstead-chest-shoulders-workout-2022\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"125673\">Q&amp;A from May 2022<\/a> on his YouTube channel, Bumstead stated how vital recovery and time for one&#8217;s self is to avoid &#8220;burnout.&#8221; He noted that he has the opportunity to take ample time off after every Olympia contest, but that isn&#8217;t necessarily the case for everyday people, and he stressed that fact.&nbsp;<\/p>\n<p>Whatever Bumstead has done to keep himself centered appears to be working well. He&#8217;ll go for his fourth straight Classic Physique Olympia title on December 16-18, 2022, in Las Vegas, NV.<\/p>\n<p><em>Featured image: @cbum on Instagram<\/em><\/p>\n<p>The post <a rel=\"nofollow\" href=\"https:\/\/breakingmuscle.com\/chris-bumstead-140-pound-dumbbell-press-for-8-reps\/\">Chris Bumstead Scores Dumbbell Press PR of 140 Pounds for 8 Reps During Punishing Shoulder Routine<\/a> appeared first on <a rel=\"nofollow\" href=\"https:\/\/breakingmuscle.com\">Breaking Muscle<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>On July 20, 2022, bodybuilder Chris Bumstead headed to the gym for what was supposed to be a routine but challenging shoulders workout. Amidst the reigning three-time Classic Physique Olympia champ\u2019s (2019-2021) test of things like his overhead strength, he captured a new personal record (PR) \u2014 a 140-pound dumbbell press for eight reps.\u00a0 Bumstead &#8230; Read more<br \/>\nThe post Chris Bumstead Scores Dumbbell Press PR of 140 Pounds for 8 Reps During Punishing Shoulder Routine appeared first on Breaking Muscle.<\/p>\n","protected":false},"author":1,"featured_media":868,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/5461"}],"collection":[{"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=5461"}],"version-history":[{"count":1,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/5461\/revisions"}],"predecessor-version":[{"id":5462,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/5461\/revisions\/5462"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/868"}],"wp:attachment":[{"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=5461"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=5461"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=5461"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}