Chris Bumstead, the reigning six-time Mr Olympia, has become synonymous with peak bodybuilding performance. In a trending podcast with Chris Williamson, Bumstead shared the top 10 exercises he would rely on if limited to only these for the rest of his life. The list provides a roadmap for anyone aiming to build muscle and strength like a champion.
1. Squats
Bumstead prioritises barbell back squats for their ability to develop overall leg growth, targeting quads, glutes, and hamstrings. For longevity, he suggests incorporating Smith machine squats to ease the strain on the knees.
2. Deadlifts
This staple exercise combines hamstring, glute, and lower back activation, making it anon-negotiable for Bumstead. "It’s a full-body movement that ensures balance in strength," he explained.
3. Pull-ups
Neutral-grip pull-ups feature prominently on Bumstead’s list for their dual ability to engage the lats and biceps in one movement.
4. Incline Dumbbell Press
Unlike the barbell press, Bumstead prefers the incline dumbbell press for shoulder safety and symmetry. "It allows for a natural range of motion, reducing the risk of injury," he shared.
5. Dumbbell Shoulder Press
Seated dumbbell shoulder presses are key for targeting shoulders and triceps. Bumstead emphasised its importance for upper-body strength and aesthetics.
6. Close-Grip Flat Bench Press
This variation targets the chest and triceps while offering a fresh stimulus to traditional pressing movements.
7. Dumbbell Curls
Bumstead advocates for standing, supinated dumbbell curls, describing them as essential for both arm development and mental focus.
8. Bent-Over Rows
This exercise strengthens the upper back, stabilises the core, and supports posture—crucial for both aesthetics and function.
9. Hanging Leg Raises
For core development, Bumstead swears by hanging leg raises. He notes they are particularly effective for engaging the lower abs, an area many neglects.
10. Lateral Raises
Rounding out the list, lateral raises help build well-defined deltoids, contributing to the iconicV-taper look bodybuilders strive for.
Beyond these exercises, Bumstead hinted at transitioning to CrossFit post-bodybuilding to explore functional fitness. He believes incorporating a mix of bodyweight movements and athletic training can enhance versatility.
These exercises, coupled with proper hydration, nutrition, and recovery, form the backbone of Bumstead's training philosophy. For those seeking to get jacked in 2025, his list offers a masterclass in maximising results with a focused approach.
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