On April 29, 2022, bodybuilder Chris Bumstead shared a video from his YouTube channel the place he challenged his higher physique in seemingly each approach doable. The reigning three-time Classic Physique Olympia Champion (2019-2021) notably referred to as it his “favorite arm workout.”
At the time of writing, Bumstead has over 1.6 million subscribers on YouTube. As a end result, the person some name “CBum” says he determined to movie an arms exercise on the request of his many supporters.
My arms are positively one thing I need to develop extra, so I simply need to present you a exercise routine I’ve been doing that permits them to develop.
On the entire, it’s a style of how the stellar bodybuilder pushes himself within the health club.
Bumstead’s Arms Workout
Before he dives in, Bumstead prefaces the exercise with a notice that these lifts are about him coaching tougher and smarter.
Rope Tricep Pushdown
Sets and Reps: 2 x 10
Bumstead’s exercise begins with tricep rope pushdowns on a machine. To work his muscle pump, he does two units from a static standing place and supersets with two overhead units. Bumstead explains that these first few triceps units have been a foundational a part of his exercises not too long ago.
“I’ve been starting with this for the last four months, pretty much” Bumstead says. “You get a pump from the normal tricep extensions, and then when you go overhead and stretch, it gives you this crazy burn.”
EZ-Bar Preacher Curl
Sets and Reps: 3 x 8
Bumstead alternates his triceps work by specializing in his biceps with EZ-bar preacher curls to proceed warming up. The preacher curl is the place an athlete will carry out a conventional barbell bicep curl however does it whereas seated with their arms resting on an elevated bench.
Notably, Bumstead says this is likely one of the components of his exercises the place he actually tracks his weight — most not too long ago stacking 25-pound plates on each ends of the bar. He tracks the load as a result of he finds it an incremental a part of his general coaching.
“This right here, this blue machine, is the GOAT biceps machine for me, personally,” Bumstead says of the EZ-bar bench. “It’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’s a lot easier on a preacher curl because your arms are in a forced, stiff position.”
Indeed, analysis backs up Bumstead’s ease assertion. One examine confirmed that the preacher curl is usually much less difficult than the standard variation because it prompts the bicep muscular tissues much less. (1)
A seasoned skilled, Bumstead assuredly understands the excellence between the 2 as he’s performing a warmup.
[Related: Bodybuilder Shaun Clarida Breaks Down An Intense Arms Workout]
Incline Dumbbell Skull Crusher
Sets and Reps: 3 x 10
With his warmups completed, Bumstead transitions to cranium crushers with dumbbells from an incline bench place. Per Bumstead, this piece of the exercise permits him to offer every arm equal consideration, particularly as he contends with proper shoulder discomfort. He says the motion is a good way to push his triceps.
“When you do these, if you start pushing them overhead and try to move your elbows as far as back as possible, you’re a lot weaker,” Bumstead explains. “But as you get tired, it’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.”
Seated Incline Dumbbell Biceps Curl
The subsequent portion of Bumstead’s exercise sees him shift again to his biceps. While seated on an incline bench, he supersets a number of units of standard dumbbell bicep curls and a few dumbbell hammer curls. It’s a way to cowl all his triceps bases.
“The last one [EZ-bar preacher curls] we were in a really strong position in front of the body while leaning over,” Bumstead says. “This one, you’re kind of leaning back, with your arms behind you, to get that stretch in your biceps. What I’m trying to accomplish is to keep my elbow behind my body, and just pull up with my biceps.”
Research reveals that implementing each actions right into a exercise might be integral to rising stronger, larger biceps. Each prompts the biceps from a barely completely different angle, permitting for a wholesale give attention to their improvement. (2)
Cable Hammer Curl
Sets and Reps: 3 for reps
Bumstead subsequent challenges his biceps by doing hammer curls for reps on a cable machine. It’s one other favourite for the bodybuilder.
Cross-Body Cable Tricep Extension
Sets and Reps: 2 heavy units, one drop set, for reps
Bumstead closes the arms exercise by partaking his triceps with standing cable pushdowns. He likes this raise as a cap as a result of he can push out a number of units for reps earlier than fatigue units in.
“One more tricep movement, then go home and cry.”
Defending a Title
One of contemporary bodybuilding’s elite athletes, this arm exercise is undoubtedly a part of Bumstead’s coming protection of his Classic Physique Olympia title. He will take to the stage and go for his fourth consecutive championship through the 2022 Mr. Olympia, which can happen on December 15-18, 2022, in Las Vegas, NV.
- Young, S., Porcari, J.P, Camic, C., Kavacs, A., Foster, C. (2014). ACE Study Reveals Best Biceps Exercises. ACE Prosource.
- Oliveira, L.F., Matta, T.T., Alves, D.S, Garcia, M.A.C., Viera, T.M.M. (2009). Effect of the shoulder place on the biceps brachii emg in numerous dumbbell curls. Journal of Sports Science and Medicine. 2009 Mar; 8(1): 24–29.
Featured picture: @cbum on Instagram