{"id":3289,"date":"2022-05-03T15:53:58","date_gmt":"2022-05-03T15:53:58","guid":{"rendered":"https:\/\/bestratefinders.com\/blog\/?p=3289"},"modified":"2022-05-03T16:45:20","modified_gmt":"2022-05-03T16:45:20","slug":"bodybuilder-chris-bumstead-annihilates-his-arms-with-intense-workout","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/bodybuilder-chris-bumstead-annihilates-his-arms-with-intense-workout\/","title":{"rendered":"Bodybuilder Chris Bumstead Annihilates His Arms With Intense Workout"},"content":{"rendered":"<p>On April 29, 2022, <a href=\"https:\/\/breakingmuscle.com\/bodybuilder-breon-ansley-2022-high-volume-legs-workout\/\" data-lasso-id=\"103824\">bodybuilder<\/a> Chris Bumstead shared a video from his YouTube channel where he challenged his upper body in seemingly every way possible. The reigning three-time Classic Physique Olympia Champion (2019-2021) notably called it his &#8220;favorite arm workout.&#8221;<\/p>\n<div class=\"videos\">\n<iframe loading=\"lazy\" title=\"MY FAVORITE ARM WORKOUT | GETTING WORSE AT THIS YOUTUBE THING\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/jckOhWKbqGM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div>\n<p>At the time of writing, Bumstead has over 1.6 million subscribers on YouTube. As a result, the man some call &#8220;CBum&#8221; says he decided to film an arms workout at the request of his many supporters.<\/p>\n<blockquote>\n<p>My arms are definitely something I want to grow more, so I just want to show you a workout routine I&#8217;ve been doing that allows them to grow.<\/p>\n<\/blockquote>\n<p>On the whole, it&#8217;s a taste of how the stellar bodybuilder pushes himself in the gym.<\/p>\n<h2 id=\"bumsteads-arms-workout\">Bumstead&#8217;s Arms Workout<\/h2>\n<p>Before he dives in, Bumstead prefaces the workout with a note that these lifts are about him training harder and smarter.<\/p>\n<h3 id=\"rope-tricep-pushdown\">Rope Tricep Pushdown<\/h3>\n<p><strong>Sets and Reps:<\/strong> 2 x 10<\/p>\n<p>Bumstead&#8217;s workout begins with tricep rope pushdowns on a machine. To work his <a href=\"https:\/\/breakingmuscle.com\/bodybuilder-shaun-clarida-dumbbell-press-150-pounds-20-reps\/\" data-lasso-id=\"103825\">muscle pump<\/a>, he does two sets from a static standing position and supersets with two overhead sets. Bumstead explains that these first few triceps sets have been a foundational part of his workouts recently.<\/p>\n<p>&#8220;I&#8217;ve been starting with this for the last four months, pretty much&#8221; Bumstead says. &#8220;You get a pump from the normal tricep extensions, and then when you go overhead and stretch, it gives you this crazy burn.&#8221;<\/p>\n<h3 id=\"ez-bar-preacher-curl\">EZ-Bar Preacher Curl<\/h3>\n<p><strong>Sets and Reps:<\/strong> 3 x 8<\/p>\n<p>Bumstead alternates his triceps work by focusing on his biceps with EZ-bar preacher curls to continue warming up. The preacher curl is where an athlete will perform a traditional barbell bicep curl but does it while seated with their arms resting on an elevated bench.<\/p>\n<p>Notably, Bumstead says this is one of the parts of his workouts where he really tracks his weight \u2014 most recently stacking 25-pound plates on both ends of the bar. He tracks the weight because he finds it an incremental part of his overall training.<\/p>\n<p>&#8220;This right here, this blue machine, is the GOAT biceps machine for me, personally,&#8221; Bumstead says of the EZ-bar bench. &#8220;It&#8217;s what I figured out is the best way to contract my biceps on a heavy load and push the intensity while keeping the load on my biceps. It&#8217;s a lot easier on a preacher curl because your arms are in a forced, stiff position.&#8221;<\/p>\n<p>Indeed, research backs up Bumstead&#8217;s ease assertion. One study showed that the preacher curl is generally less challenging than the traditional variation as it activates the bicep muscles less. (<a href=\"https:\/\/www.acefitness.org\/continuing-education\/prosource\/august-2014\/4933\/ace-study-reveals-best-biceps-exercises\/\" data-lasso-id=\"103803\">1<\/a>)<\/p>\n<p>A seasoned professional, Bumstead assuredly understands the distinction between the two as he&#8217;s performing a warmup.<\/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\/CcTZpXXvzUN\/?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;\"><\/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;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display: block; height: 50px; margin: 0 auto 12px; width: 50px;\"><\/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;\"><\/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);\"><\/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;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/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;\"><\/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);\"><\/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);\"><\/div>\n<div style=\"background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\"width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/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;\"><\/div>\n<div style=\"background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/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\/CcTZpXXvzUN\/?utm_source=ig_embed&amp;utm_campaign=loading\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"103832\">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\/bodybuilder-shaun-clarida-2022-off-season-arms-workout\/\" data-lasso-id=\"103797\">Bodybuilder Shaun Clarida Breaks Down An Intense Arms Workout<\/a>]<\/em><\/strong><\/p>\n<h3 id=\"incline-dumbbell-skull-crusher\">Incline Dumbbell Skull Crusher<\/h3>\n<p><strong>Sets and Reps:<\/strong> 3 x 10<\/p>\n<p>With his warmups finished, Bumstead transitions to <a href=\"http:\/\/breakingmuscle.com\/barbell-skull-crusher\/\" data-lasso-id=\"103826\">skull crushers<\/a> with dumbbells from an incline bench position. Per Bumstead, this piece of the workout allows him to give each arm equal attention, especially as he contends with right <a href=\"http:\/\/breakingmuscle.com\/best-shoulder-workouts\/\" data-lasso-id=\"103828\">shoulder<\/a> discomfort. He says the movement is a great way to push his triceps.<\/p>\n<p>&#8220;When you do these, if you start pushing them overhead and try to move your elbows as far as back as possible, you&#8217;re a lot weaker,&#8221; Bumstead explains. &#8220;But as you get tired, it&#8217;ll turn into a little bit more of a press, and it allows you to exhaust your triceps a bit more on the last few reps.&#8221;<\/p>\n<h3 id=\"seated-incline-dumbbell-biceps-curl\">Seated Incline Dumbbell Biceps Curl<\/h3>\n<p>The next portion of Bumstead&#8217;s workout sees him shift back to his biceps. While seated on an <a href=\"https:\/\/breakingmuscle.com\/bodybuilder-nick-walker-incline-dumbbell-press-180-pounds-10-reps\/\" data-lasso-id=\"103829\">incline bench<\/a>, he supersets a few sets of regular dumbbell bicep curls and some dumbbell hammer curls. It&#8217;s a method to cover all his triceps bases.<\/p>\n<p>&#8220;The last one [EZ-bar preacher curls] we were in a really strong position in front of the body while leaning over,&#8221; Bumstead says. &#8220;This one, you&#8217;re kind of leaning back, with your arms behind you, to get that stretch in your biceps. What I&#8217;m trying to accomplish is to keep my elbow behind my body, and just pull up with my biceps.&#8221;<\/p>\n<div class=\"videos\">\n<iframe loading=\"lazy\" title=\"5 Mass Building Bicep Exercises | What&#039;s Your Favorite?\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/X4qkHHlFouQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div>\n<p>Research shows that implementing both movements into a workout can be integral to <a href=\"https:\/\/breakingmuscle.com\/how-to-build-muscle\/\" data-lasso-id=\"103830\">growing stronger, bigger biceps<\/a>. Each activates the biceps from a slightly different angle, allowing for a wholesale focus on their development. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3737788\/\" data-lasso-id=\"103804\">2<\/a>)<\/p>\n<h3 id=\"cable-hammer-curl\">Cable Hammer Curl<\/h3>\n<p><strong>Sets and Reps:<\/strong> 3 for reps<\/p>\n<p>Bumstead next challenges his biceps by doing hammer curls for reps on a cable machine. It&#8217;s another favorite for the bodybuilder.<\/p>\n<h3 id=\"cross-body-cable-tricep-extension\">Cross-Body Cable Tricep Extension<\/h3>\n<p><strong>Sets and Reps:<\/strong> 2 heavy sets, one drop set, for reps<\/p>\n<p>Bumstead closes the arms workout by engaging his triceps with standing cable pushdowns. He likes this lift as a cap because he can push out a few sets for reps before fatigue sets in.<\/p>\n<blockquote>\n<p>&#8220;One more tricep movement, then go home and cry.&#8221;<\/p>\n<\/blockquote>\n<h2 id=\"defending-a-title\">Defending a Title<\/h2>\n<p>One of modern bodybuilding&#8217;s elite athletes, this arm workout is undoubtedly part of Bumstead&#8217;s coming defense of his <a href=\"https:\/\/breakingmuscle.com\/breon-ansley-classic-physique-retirement\/\" data-lasso-id=\"103831\">Classic Physique Olympia<\/a> title. He will take to the stage and go for his fourth consecutive championship during the 2022 Mr. Olympia, which will take place on December 15-18, 2022, in Las Vegas, NV.<\/p>\n<h3 id=\"references\">References:<\/h3>\n<ol>\n<li>Young, S., Porcari, J.P, Camic, C., Kavacs, A., Foster, C. (2014).<em> ACE Study Reveals Best Biceps Exercises.\u00a0<\/em>ACE Prosource.<\/li>\n<li>Oliveira, L.F., Matta, T.T., Alves, D.S, Garcia, M.A.C., Viera, T.M.M. (2009). <em>Effect of the shoulder position on the biceps brachii emg in different dumbbell curls.<\/em> Journal of Sports Science and Medicine. 2009 Mar; 8(1): 24\u201329.<\/li>\n<\/ol>\n<p><em>Featured image: @cbum on Instagram<\/em><\/p>\n<p>The post <a rel=\"nofollow\" href=\"https:\/\/breakingmuscle.com\/bodybuilder-chris-bumstead-2022-arms-workout\/\">Bodybuilder Chris Bumstead Annihilates His Arms With Intense Workout<\/a> appeared first on <a rel=\"nofollow\" href=\"https:\/\/breakingmuscle.com\">Breaking Muscle<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>On April 29, 2022, bodybuilder Chris Bumstead shared a video from his YouTube channel where he challenged his upper body in seemingly every way possible. The reigning three-time Classic Physique Olympia Champion (2019-2021) notably called it his \u201cfavorite arm workout.\u201d At the time of writing, Bumstead has over 1.6 million subscribers on YouTube. As a &#8230; Read more<br \/>\nThe post Bodybuilder Chris Bumstead Annihilates His Arms With Intense Workout 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":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/3289"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=3289"}],"version-history":[{"count":1,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/3289\/revisions"}],"predecessor-version":[{"id":3290,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/3289\/revisions\/3290"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/868"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=3289"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=3289"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=3289"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}