Chris Bumstead attacked a throwback chest workout.
Chris Bumstead is training at a high level in retirement and has set different goals than his competitive days. Of course, this does not mean that he cannot throw it back to the old days of training. On Christmas Eve, Bumstead shared an old-school chest workout that he put together in his personal gym.
[RELATED: Chris Bumstead’s Workout & Training Plans In Retirement]
After winning his sixth Classic Physique Olympia title in October 2024, Bumstead announced that he would be retiring. He took the stage one final time during the EVLS Prague Pro in Men’s Open and finished as the runner-up. Bumstead has not competed since. Bumstead retired as one of the all-time greats in Classic Physique and one of the biggest fitness stars in the world.
Chris Bumstead’s Chest Workout
- Pec Deck Flye Machine
- Barbell Bench Press
- Plate-Loaded Incline Press
- Underhand Cable Flyes/Plyo Push-Ups
Pec Deck Flye Machine
Chris Bumstead began this workout on the pec deck machine. He explained how to get the best possible results on this machine, focusing on the chest and not letting other body parts get in the way.
“When you’re doing this, especially on the pec deck, when you go back to the stretch, when you think about driving your arms out as far as possible to get that extra range, it forces you to keep everything on your pec rather than going into your bicep and delt.”
Barbell Bench Press
Bumstead moved onto the bench, where he loaded 225 pounds on the bar. He went through three sets and was able to complete 12 reps followed by 11 twice. This was the second movement of the day after getting the blood flowing on the pec deck.
“This is going to be a throw back chest day, O.G. C Bum days, so I’m just going to pre-exhaust with this. My shoulders are a little tight today but I already have a better range of motion from doing what I’ve been doing.”
Plate-Loaded Incline Press
While on the plate-loaded incline press, Bumstead discussed a training plan and why he feels it is important. He did three sets on this machine, admitting that during his career he would sometimes stop after two. This was a workout based on fatigue and that has been part of the plan.
“I think a lot of people say they hate being constrained by a program, because they’re a little lazy and don’t want to do the things they have to do, but there’s a balance like anything. You have to find what’s right for you.”
Cable Flyes & Pushups Superset
The final movements were a superset where Chris Bumstead hit cables and explosive pushups. Bumstead has been working to get more athletic and this set of plyo pushups has been part of the plan. This was the final chance to really fatigue his muscles to get everything out of the workout.
“Get a nice stretch and pull up that upper pec. Plyo push-ups off the bench, really with my muscle fatigued, trying to drive everything into it and push off the bench. The goal is to really fatigue everything.”
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