Shoulder Exercises

Classic Physique Star Chris Bumstead's Off-Season Shoulder and Triceps Training

The Classic Physique phenomenon shares the workout and tips he incorporates for boulder shoulders and defined tris.

Chris Bumstead's Off-Season Shoulder Training
Richard Numeroff
Richard Numeroff
Exercises 7
Equipment Yes

Shoulders aren’t an issue for Chris Bumstead, but once a week he hits them hard with basic exercises that facilitate massive gains. One of his go-to moves is the seated dumbbell overhead press, a move he likes to knock out first so he can go heavy.

Check out his tips and workout below to add mass to your delts.

Tips from Chris:

  • I warm up my shoulders and rotator cuffs using resistance bands before I start my workout. 
  • The Smith Machine is a great tool for shoulder workouts. You can use it to perform behind-the-neck presses and upright rows.
  • On Smith Machine upright rows, pull the bar in toward your body as you pull up. This allows for more constant contraction in the shoulders as you pull the bar up smoothly. If you don't have a Smith Machine available, swap this move for a cable rope upright row.
  • To keep the concentration on the back of your shoulder while performing, single-arm cable rear-delt flyes, make sure you set the cable to shoulder height and keep your elbow still and at the same angle throughout the movement.
  • I like to perform tricep extensions as a tri-set, switching from standard rope pushdowns, to cable overhead extensions, and back to a rope pushdowns to failure.


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

Exercise 1

Seated Dumbbell Shoulder Press You'll need: Bench, Dumbbells How to
Seated Dumbbell Shoulder Press thumbnail
3 sets
6-8* reps
-- rest
*Work up to 3 sets at heaviest weight possible for 6-8 reps.

Exercise 2

Behind-the-Neck Press You'll need: Barbell How to
Behind-the-Neck Press thumbnail
4 sets
12-15 reps
-- rest
Perform on a Smith Machine if available; Do not add too much weight to the bar.

Exercise 3

Cable Rear Delt Flye
exercise image placeholder
4 sets
15/arm* reps
-- rest
*Perform as a single-arm move.

Exercise 4

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
6 sets
12 reps
45 sec rest

Exercise 5A

Smith Machine Upright Row You'll need: Smith Machine How to
Smith Machine Upright Row thumbnail
4 sets
12 reps
-- rest
Superset with Rope Face Pulls

Exercise 5B

Face Pull You'll need: Adjustable Cable Machine, Rope Attachment How to
Face Pull thumbnail
4 sets
15 reps
-- rest

Exercise 6

EZ-Bar Skull Crusher You'll need: EZ-Bar How to
EZ-Bar Skull Crusher thumbnail
5 sets
12-15 reps
-- rest
Can use a preset flat barbell

Exercise 7A

Rope Pushdown You'll need: Cable Machine How to
Rope Pushdown thumbnail
1 sets
20 reps
-- rest
Triset with Cable Overhead Extensions and 2nd set of Rope Pushdowns

Exercise 7B

Cable Overhead Triceps Extension You'll need: Adjustable Cable Machine, Bench, Rope Attachment How to
Cable Overhead Triceps Extension thumbnail
1 sets
20 reps
-- rest

Exercise 7C

Rope Pushdown You'll need: Cable Machine How to
Rope Pushdown thumbnail
1 sets
to failure reps
-- rest

Exercise 8

Dip You'll need: Dip Station How to
Dips thumbnail
4 sets
to failure reps
30 sec rest
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