Chest Exercises

Classic Physique Star Chris Bumstead's Off-Season Chest Training

The Classic Physique phenomenon shares the workout and tips he incorporates for a stage-worthy chest.

Chris Bumstead's Off-Season Chest Training
Richard Numeroff
Richard Numeroff
Exercises 6
Equipment Yes

In the Classic Physique category, there’s a ton of focus on the thickness and symmetry of the chest. It’s one of Chris Bumstead’s stronger body parts, but he still works to build it during the off season. Incline dumbbell presses, cable flyes, and barbell bench presses are a few of his favorite moves to get the job done.

Check out his tips and workout below to build a classic chest.

Tips from Chris:

  • Warm up with a few sets of pec deck flyes. Focus on the stretch and squeezing at the front of your chest to force some blood into your chest.
  • In order to hit my chest from different angles, I alternate my bench pressing each week between the incline bench and the flat bench press.
  • On cable flyes, squeeze your chest hard at the end of the rep and slowly let the weight stretch back.
  • I like to end my chest workout with a burnout set of pushups, performing 100 pushups as quickly as possible. I like to time myself and see if I can improve my time each week.
  • After my chest workout, I lie on a slightly inclined bench with a pair of dumbbell, as if about to do a chest press, and hold them at the bottom of the movement to give my chest a good stretch. Move the dumbbells around a bit until you feel a deep stretch and hold for 45 seconds. Do this twice.

Return to PHYSIQUE PHENOM for more training tips from Chris Bumstead>>

Exercise Warmup

Pec Deck Flye How to
Pec Deck Flye thumbnail
3 sets
15-20 reps
-- rest

Exercise 1

Incline Barbell Bench Press You'll need: Barbell, Bench How to
Incline Barbell Bench Press thumbnail
6 sets
6-12* reps
-- rest
*Reps: 12x2 (warmup)/10/8/8/6; Alternate between incline bench and flat bench each week.

Exercise 2A

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
4 sets
8-10 reps
-- rest
Superset with Dumbbell Flye

Exercise 2B

Dumbbell Flye You'll need: Bench, Dumbbells How to
Dumbbell Flye thumbnail
4 sets
15 reps
-- rest

Exercise 3

Chest Cable Flye You'll need: Cable Machine How to
Chest Cable Flye thumbnail
4 sets
12-15 reps
-- rest

Exercise 4

Pushup How to
Pushup  thumbnail
-- sets
100 reps
-- rest
Perform 100 pushups as quickly as possible. Time yourself and try to beat your time each week.