Chris Bumstead dropped a YouTube video that mixes two very “CBum” things: childhood throwbacks and a no-nonsense shoulder session. In the video, he mentions bouncing back after getting COVID around the Christmas holiday and says he was roughly 28 lbs lighter than his normal off-season weight at the time.
| Key Takeaways | What to Know |
|---|---|
| Machine-forward shoulder day | This session leans heavily on machines and the Smith machine, which can make it easier to train hard while controlling range of motion. |
| Rear delts show up twice | Opening with rear delts and finishing with rear delts is a smart way to keep shoulders balanced, especially if you press a lot. |
| High reps, clean reps | Most sets live in the 8 to 15 rep range with tempo and control doing a lot of the “work” for growth. |
| Shoulder pain changes the plan | If overhead pressing irritates your shoulder, machines, partial ROM, and supported laterals are common workarounds. Pain is a stop sign, not a challenge. |
Disclaimer: This article is for informational purposes only and is not medical advice. If you are dealing with shoulder pain or training while recovering from illness, talk to a qualified healthcare professional and scale training appropriately.
Take Your Fitness To The Next Level
WHO IS CHRIS BUMSTEAD?
Chris Bumstead (aka “CBum”) is a Canadian IFBB Pro bodybuilder and one of the biggest names the Classic Physique division has ever produced. He won Mr. Olympia Classic Physique six times (2019 through 2024) and then retired after 2024.
Outside of competing, he’s built an enormous following by being equal parts elite and self-aware. One minute it’s a brutally serious training block, the next it’s him chirping himself and doing something random like trying to get decent at skateboarding again.
Bumstead With Professional Skateboarding Aspirations?
The video starts at a skatepark at night. The vibe is exactly what you’d expect: friends, chaos, and a few attempts at tricks that do not go as planned. CBum talks about getting back into skating and buying an “April” board online, only to find out it’s basically a fake from Walmart. Somewhere in the first few minutes, goals get set (halfpipe, kickflip), and later he jokes about falling on his tailbone like a true “pro skateboarder.”
CHRIS BUMSTEAD'S SHOULDER WORKOUT
The next day, the camera shifts to the gym. CBum says his shoulder is beat up and he’s been working around it. He also mentions plans for recovery work to help get it back on track.
1) Warmup: Single-Arm Cable Rear Delt Flys
He opens with single-arm rear delt cable flys, using higher reps and a controlled tempo to get blood moving. It’s a simple warmup that also sets the theme of the day: rear delts matter.
- Form cue: Keep your ribcage down, shoulder blades moving naturally, and stop the rep before your traps take over.
2) Seated Smith Machine Overhead Press
Next is seated overhead pressing on the Smith machine. He explains he gets asked why he uses the Smith so often, and his answer is basically shoulder management and growth. The fixed bar path lets him press hard while keeping the movement predictable.
If you want more machine options, here are solid Smith machine exercise ideas.
- Range of motion: He keeps the bar path roughly from just below eye level to full extension.
- Form cue: Brace hard, keep elbows slightly in front of the bar, and do not chase depth if your shoulder hates it.
3) Seated Lateral Raises
Then comes seated dumbbell lateral raises. He prefers them seated because standing laterals can bother his shoulder. Sitting back makes it easier to keep the motion strict and keep the burn where it belongs.
- Form cue: Soft elbows, arms slightly forward of your torso, and raise to a controlled “T” without swinging.
4) Machine Shoulder Press
After laterals, he heads to a machine shoulder press. The big theme here is control. Machines can be easier to isolate and easier to push safely when your joints are not feeling heroic.
5) Lateral Raise Machine
The second-to-last stop is a lateral raise machine. He keeps form tight and finishes with a dropset on the final set (hit failure, drop weight, hit failure again). That is a classic bodybuilding way to squeeze extra work out of a safer setup.
- Form cue: Keep shoulders down, elbows in the “track,” and do not shrug your way to reps.
6) Rear Delt Fly Machine
He finishes with rear delt flys on a machine for a few sets. It’s not flashy, but it’s the kind of consistency that adds up over months and years.
Sample Chris Bumstead Shoulder Workout
Modeled after the workout shown in the video:
- Warmup - Cable Rear Delt Flys: 3 sets x 15 per arm, 30 seconds rest
- Smith Machine Shoulder Press: 4 sets x 6 to 8 reps (Do not let the bar go below nose level)
- Seated DB Lateral Raises: 3 sets x 12 reps (Sit back, keep arms straight, wrists slightly curled)
- Machine Shoulder Press: 3 sets x 12 reps
- Lateral Raise Machine: 4 sets x 12 reps (Last set: dropset to failure)
- Rear Delt Fly Machine: 2 sets x 15 reps
Note: If your gym does not have a specific machine, you can substitute dumbbells for laterals and dumbbells or a barbell for pressing. Keep the same intent: controlled reps, stable setup, and no painful ranges of motion.
How To Make This Workout Work For You
- If overhead pressing hurts: Swap Smith press for a machine press with a neutral grip, or do a landmine press variation. Keep pain-free range only.
- If you have minimal equipment: Do rear delt flys with cables or bands, seated laterals with dumbbells, and a dumbbell shoulder press at a slightly higher incline.
- If you want more rear delt volume: Add one extra rear delt set to the warmup or finish with a slow 12 to 20 rep set.
CLOSING THOUGHTS
One constant with high-level bodybuilders is how often they lean on machines for precision and repeatability. You can still train brutally hard, but with fewer variables that turn a shoulder day into a joint day.
If you want more CBum-style programming, check out the Chris Bumstead workout routine and diet. If you try this shoulder session, drop a comment and let us know what hit the best.
0 comments