“The World Series of Fitness Racing”: HYROX has confirmed that its 2024/25 World Championships will occur in the United States at Chicago Navy Pier from June 12-15, 2025. 

HYROX last hosted its World Championship in the U.S. in 2022 in Las Vegas. The contest is set to return after two seasons in Europe — one in Manchester, UK, and the other in Nice, France.

HYROX is one of the world’s fastest-growing fitness sports. Over 550,000 participants, including more than 80,000 athletes from the USA, are expected to race globally this year.

The HYROX race format tests endurance and strength through a challenging combination of eight one-kilometer runs, each followed by a functional workout station.

[Related: 6 Endurance Tips for Aspiring HYROX Racers]

HYROX 2024/25 World Championships Details

The 2024/25 World Championships will span four days — June 12-15, 2025 — and is expected to draw over 10,000 athletes and fans to Chicago, IL. The event will feature two major competitions:

 Elite 15 World Championships (Professional Racing) 

 Age Group World Championships

Both competitions require athletes to qualify during the regular HYROX season, with only the top 1% of global competitors earning the chance to compete at the elite level of the World Championships.

Elite 15 Races

The Elite 15 races feature the top 15 Individual, Doubles, and Relay Teams competing for the HYROX Elite World Champion 2024/25 title. In the Individual division, current champions Megan Jacoby (USA) and Alexander Roncevic (Austria) will defend their titles in a live-broadcast race inside a custom-built race theater. 

For the first time, the Elite 15 Doubles World Championships will also take place. In the Elite Relay World Championship, invitational teams of four representing their countries will compete for national pride.

Key Elite 15 athletes will be named country team captains and tasked with building the ultimate racing lineup. Fans can watch online and in person.

HYROX Age Group World Championships

Throughout the weekend, the best individual and doubles teams in various age groups will face off for the Age Group World Champion 2024/25 title. These athletes will have proven themselves through their performances in regular-season events worldwide.

More HYROX Content

Hybrid Athlete Fergus Crawley’s Advice To Teenagers Starting Their Training Journies

Built For Athletes Releases Their First-Ever Rucking Backpack

Is There an Ideal Carb-Intake Strategy for CrossFit and HYROX?

Featured image: @hyroxworld on Instagram

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Though finishing in third place at the 2024 CrossFit Games should have been a moment of validation for team Peak 360, the reality was far different. As members Tola Morakinyo, Noah Ohlsen, Matilde Garnes, and Lena Richter stood on the podium, they were heartbroken and a little dazed over the weekend’s tragedy.

While Garnes headed home to Norway after the Games, Richter, her fellow Scandinavian, chose to stay a bit longer in Miami with her Peak 360 community. 

She shared on social media that she was doing her best to take small steps in her emotional recovery and attempt to train and set goals once again. 

[Related: Best Protein Powders]

Back in the Saddle

In mid-September, Richter posted she was headed to TYR Wodapalooza SoCal to cheer on friends Seher Kaya and Anikha Greer, both of whom would be competing in the TYR Cup and Reps Ahead Pro Showcase 4, respectively. 

“And since I’m there, I’ve decided to do the Indy comp. I want to have fun and if I, in ONE workout, can get [in] that zone and tiger mood, I will be so happy,” Richter wrote. 

While she finished the weekend in third place in the Women’s RX Division, it wasn’t a smooth start. 

“I went into the weekend feeling very off,” Richter told Morning Chalk Up in an interview. “I tried doing the rope climbs, but there was nothing there. And I don’t know how I got that engine going during the Games, but after that, it was gone.” 

Her mindset for the weekend was just to dip her toe back into competition and revitalize her love of the sport. 

“Going into this weekend, that was the goal: having one or two events that I [felt] good about being on the floor [for] because it was hard at the Games,” she said. “And I did. Being around my people, being around the TYR Cup, seeing everyone. I love TYR Wodapalooza, [Loud and Live] are great organizers.”

A Different Perspective

Unlike Kaya, a three-time Individual Games athlete who was there competing on Team World in the TYR Cup exhibition, Richter, a four-time Team Division Games athlete, competed at TYR WZA SoCal on her own. 

Their roles were reversed as they supported one another. 

“As an individual, it’s harder,” Richter said. “I didn’t know these other girls; I didn’t know them going into it. I spent some time getting to know them, building relationships, and getting a sense of safety going onto the floor; it made it better. I had fun. These girls are awesome; I’m proud [to be] competing against them.”

[Related: Best Adjustable Dumbbells]

As a spectator, Richter loved the show her friends put on, despite some disappointment at the end. 

“I’m sad Team World didn’t win,” she said with a slight smile. “I was cheering for them. I’m so proud of Seher, a three-time Games athlete, three times! She’s making a name for herself. It was the best moment for me, seeing her there, seeing her do so well.” 

Like many of the other athletes, Richter thought the TYR Cup and TYR WZA SoCal overall was an incredible competition and hopes it can continue to grow with more teams and athletes. 

Next Up for Lena Richter

In the meantime, Richter feels rejuvenated and inspired as she eyes the full schedule ahead of her. 

In November, she’ll be competing at the Beetle Extravaganza in Puerto Rico. That’s followed by TYR Wodapalooza in Miami in January and the Picsil Showdown in Pamplona, Spain in February. 

“It wasn’t about going full gas,” Richter wrote after her weekend in California, “but just lighting that spark to start the engine.” 

More From the TYR Wodapalooza SoCal

Seher Kaya Shines at TYR Cup, Thrives on Team World

Gui Malheiros Leaves TYR Cup Refreshed, Ready for More

5 Things the CrossFit Games Can Learn From the TYR Cup

Featured image: @lenarichter / Instagram

The post “It’s Time to Fan the Flame”: Lena Richter Lights a Spark in Huntington Beach appeared first on BarBend.

British Powerlifter Nathaniel Massiah has been powerlifting since 2022, quickly rising through the rankings. Massiah won his first world title at the 2024 International Powerlifting Federation (IPF) Junior World Championships (JWC) in St. Paul’s Bay, Malta, and scored a Junior world record raw deadlift, too.

Massiah competed in the classic (more commonly referred to as “raw”) Junior 93KG class and was heavily challenged by USA’s Brandon Jones. Jones’s final deadlift of 320 kilograms gave him an 845 kilogram total. To win, Massiah, the heavier lifter, needed a colossal 360.5-kilogram deadlift to sneak past by half a kilogram.

Massiah gestured to the crowd for support as he approached the platform. They gave him what he wanted, bellowing their encouragement.

Massiah set up in a conventional stance and took the barbell in a mixed grip. The bar was slow from the floor but kept moving to lockout with no hint of a sticking point. As the white lights shone out over the platform, Massiah celebrated his victory with a backward somersault, leaping over the bar to scream defiance and triumph at the crowd.

The Junior deadlift world record in the 93KG class had only recently been set. It had stood untouched since 2013 until UK lifter Jonathan Lewis broke it with 355.5 kilograms at the 2024 Euro Muscle Show in Amsterdam in July. However, chipping the record wasn’t enough to secure the Junior World title, so Massiah had to push it to 360.5 kilograms.

2024 IPF Junior World Championships Results — Nathaniel Massiah, 93KG | Raw

Squat

270 kilograms

285 kilograms

292.5 kilograms

Bench Press

180 kilograms

187.5 kilograms

192.5 kilograms

Deadlift

320 kilograms

347.5 kilograms

360.5 kilograms — IPF Classic Junior World Record

Total — 845.5 kilograms

Messiah remains a Junior in 2025, so he will have plenty of opportunities to extend his deadlift record. However, he is not on the roster for the European Powerlifting Federation (EPF) European Junior Championships, currently underway in Czechia.

Entries remain open for the British Powerlifting (BP) British Open Classic Championships, held in Wolverhampton, UK, in November 2024. Massiah isn’t listed at the time of this article’s publication, but he now has the third-highest total in the 93KG class in BP; he may decide to pit himself against the best Britain offers.

More Powerlifting Content

Agata Sitko (76KG) Eclipses Raw Total World Record in Training

John Haack (90KG) Breaks All-Time World Record Raw Squat at 365.5 Kilograms

Gwen Marsden (43KG) Breaks Four IPF Raw Junior World Records

Featured image: @theipf on Instagram

The post Nathaniel Massiah (93KG) Smashes World Record Deadlift at 2024 IPF Junior World Championships appeared first on BarBend.

“Hypertrophy Coach” Joe Bennett mentors many of the world’s top athletes, offering them his training advice and muscle-building philosophies. Bennett recently dissected the training split of eight-time Mr. Olympia Ronnie Coleman.

Bennett uses illustrations to explain training mechanics and what he likes and dislikes about one of bodybuilding’s greatest champion’s techniques in the gym.

Bennett’s Back Training Tips

Do Deadlifts

Train Lagging Muscles First

Don’t Row for Bigger Lats

Preacher Curl for Bigger Biceps

[Related: Why Science-Based Training Won’t Get You Stronger]

[Related: Fitness Coach Dan Go’s 6 Tips To Get in Better Shape Than 99% of People]

Analyzing Coleman’s Deadlift Form 

Deadlifts are the upper echelon of muscle and strength-building exercises. It’s no surprise Coleman prioritized them on back day. Analyzing form, Coleman’s pulls start from a high hip position and 120-degree knee angle, similar to a Romanian deadlift (RDL) with less knee bend than conventional. This setup, paired with a near-horizontal torso, favors the back erectors and glutes over the quads. 

[To] challenge erectors, you need a spine angle parallel to the ground.

The lower the trunk, the more joint torque challenge occurs at the hips. 

You will never have erectors as thick as they can possibly be unless you have a deadlift in your program.

Bennett encourages choosing your favorite deadlift variation that can be performed correctly and progressively. 

Barbell Bent Over/T-Bar Landmine Row

Next on Coleman’s back day was the all-around standing bent-over row. While he claimed it targeted his lower back, Bennett argues otherwise.

Arms flared out doing a bent-over row, it’s upper back.

Bennett reinforced his point by highlighting the high pulling angle and scapular demands.

Nonetheless, Bennett praised Coleman’s blend of explosive yet controlled rowing technique while handling 495 pounds. Bennett postulated that the quick descent of the heavy load during the lowering phase could trigger greater muscle gains. 

However, Bennett suggests Coleman wouldn’t target the lats with this variation. Bennett instead suggests overhead movements like pull-downs as superior. Dumbbells may allow for better lat engagement. 

[For] a better stretch, pick an exercise that takes the lats near their stretch length.

Coleman also included close-grip T-bar rows, but Bennett prefers a wider grip for optimal upper back activation. 

Biceps Routine and Bennett’s Favorite Curls

Coleman saved biceps for last. Bodybuilding’s greatest of all time can get away with it, but Bennett would perform biceps first if they’re a weak point. 

Preacher curl is my top choice for biceps training.

Preacher curls versatility and freedom when using a dumbbell help overload the motion in the middle of the range of motion.“ While Bennett “preaches” this technique, using a full range of motion may be more beneficial, as research has shown greater growth in the lower biceps near the elbow where it’s most strained with the arm extended. (1)

As for Bennett’s second favorite biceps exercise, he recommends behind-the-body cable curls or incline curls to hit the outer long head of the biceps and maximize the stretch.

More Bodybuilding Content

Top Bodybuilding Coach Makes Chris Bumstead Do “Roller Flyes” for Chest Gains. Here’s Why

Was Kai Greene the Best Natural Bodybuilding Athlete Ever?

Dr. Mike Israetel Critiques Bodybuilding Legend Tom Platz’s Leg Day

Reference

Zabaleta-Korta A, Fernández-Peña E, Torres-Unda J, Francés M, Zubillaga A, Santos-Concejero J. Regional Hypertrophy: The Effect of Exercises at Long and Short Muscle Lengths in Recreationally Trained Women. J Hum Kinet. 2023 Jul 15;87:259-270. doi: 10.5114/jhk/163561. PMID: 37559762; PMCID: PMC10407320.

Featured image: @ronniecoleman8 on Instagram

The post Do You Agree With These Critiques of Ronnie Coleman’s Thick Back Workout? appeared first on BarBend.

The abundance of fitness information online can be overwhelming. Instead of chasing quick fixes, one should arguably focus on data-driven and holistic approaches to well-being for sustainable results. On Oct. 1, 2024, fitness content creator Dan Go and Ali Abdaal (MBBS) share six principles to achieve peak physical conditioning:

Dan Go’s 6 Go-To Fitness Tips

Build a Body Dashboard

Incorporate a Daily Movement Routine

Lift Weights with Progressive Overload

Establish a Consistent Sleep Routine

Prioritize Single-Ingredient, Whole Foods

Switch From Outcome-Based to Action-Based Goals

[Related: The 20 Best (and Worst) Quad Exercises, Ranked by Bodybuilder Jeff Nippard]

[Related: How To Get Abs by Summer]

1. The Body Dashboard

Quantifiable data for assessing and improving fitness is important for mapping progress. Go introduces the concept of a body dashboard.

It is a set of numbers that’ll inform you of what your health looks like. 

Go suggests starting with basic metrics like body weight measurements but cautions that a weight scale doesn’t tell the whole story, as it can’t distinguish between fat and muscle mass.

Go recommends DEXA scans for a more complete picture of body composition. These provide precise measurements of body fat, lean mass (including muscle and water weight), and visceral adipose tissue (VAT). 

VAT, the fat surrounding your organs, is linked to severe health conditions like diabetes and heart disease. 

Finally, Go suggests regular blood work (every six to 12 months) to monitor health markers like cholesterol, insulin levels, and blood pressure for a holistic view of your internal health.

2. The Movement Practice

Go believes a phone-free outdoor walk is one of the simplest and most effective exercises. Abdaal adds that a brisk 10-minute walk can translate to roughly 1,000 steps, depending on your cadence, and recommends aiming for 8,000 to 10,000 steps a day.

Furthermore, Go recommends incorporating two types of cardio into your routine: zone 2 cardio and high-intensity interval training (HIIT). 

For zone 2 cardio, aim for 150 to 180 minutes per week of brisk walking or light jogging — effortless enough to hold a conversation. Balance this with four to 15 minutes of HIIT, alternating between short bursts of intense exercise and brief recovery periods.

Balancing these two forms of cardio can boost your VO2 max, a key indicator of longevity. (1)

3. The Strength Practice

Go suggests starting strength training with basic exercises and gradually increasing the volume. Consider following a generic structured program or working with a personal trainer for guidance and support. Abdaal adds:

A personal trainer can teach you the right form to avoid injury and act as an accountability mechanism.

As you gain more experience, gradually increase your training frequency to three to five times per week, lift heavier weights, perform more reps and sets, and tailor workouts to target specific muscle groups.

4. The Sleep Practice

Go underscores the critical role of sleep in optimizing health and fitness and recommends aiming for seven to eight hours of quality sleep each night. Abdall clarifies:

Sleep regularity, such as whether you go to bed and wake up at roughly the same time, is also important.

Go suggests a “3-2-1” approach to sleep hygiene: finish eating three hours before bed, stop drinking liquids two hours before, and avoid screens for one hour before sleep.

5. The Nutrition Practice

Go cautions against restrictive diets and encourages mindful eating, focusing on portion control and listening to your body’s hunger cues. (2)

We want to get ourselves to a whole-food, single-ingredient, nutrient-dense diet.

Go recommends consuming 0.8 to one gram of protein per pound of ideal lean mass to build muscle mass and boost metabolism and satiety. (3)

6. The Mindset Practice

Go highlights the importance of cultivating the right mindset for long-term success. He encourages transitioning from outcome-based goals (like weight loss) to action-based habits (like consistent exercise and healthy eating). This approach reduces anxiety and promotes sustainable lifestyle changes.

Transform routines into rituals and integrate healthy habits into your core identity. Enjoy fitness activities by making them part of daily life.

References

Clausen, J. S. R., Marott, J. L., Holtermann, A., Gyntelberg, F., & Jensen, M. T. (2018). Midlife Cardiorespiratory Fitness and the Long-Term Risk of Mortality: 46 Years of Follow-Up. Journal of the American College of Cardiology, 72(9), 987–995. https://doi.org/10.1016/j.jacc.2018.06.045

Elizabeth, L., Machado, P., Zinöcker, M., Baker, P., & Lawrence, M. (2020). Ultra-Processed Foods and Health Outcomes: A Narrative Review. Nutrients, 12(7), 1955. https://doi.org/10.3390/nu12071955

Wu G. (2016). Dietary protein intake and human health. Food & function, 7(3), 1251–1265. https://doi.org/10.1039/c5fo01530h

Featured image: @danfounder on Instagram

The post Fitness Coach Dan Go’s 6 Tips To Get in Better Shape Than 99% of People appeared first on BarBend.

Fitness enthusiasts increasingly use science-based training to unlock their strength and muscle-building potential. However, do lab experiments actually translate to real-world results?

On Oct. 1, 2024, 2024 Strongest Man on Earth (SMoE) Mitchell Hooper, who has a Masters in Clinical Exercise Physiology, explained why following science-based training might not be practical for strength gains. He outlined five variables for maximizing strength gains and highlighted contradictory findings within the scientific literature.

Relying solely on scientific evidence will not get you where you need to be.

[Related: 5 Reasons You Can’t Skip Barbell Squats on Leg Day]

[Related: How to Bulk: The Ultimate Guide to Gaining Size]

1. Rep Ranges

Hooper challenges a study published in the Sports (Basel) journal that downplays the importance of low-rep ranges (one to five) for strength gains. Hooper argues that the study’s findings are skewed because it used untrained participants who experience strength improvements regardless of rep range. (1)

If I started doing 15 to 20 reps, my strength would go way down, and my muscular endurance would increase.

Hooper contends that strength and muscular endurance cannot be trained in conjunction at the elite level. He suggests specific rep ranges become increasingly crucial for maximizing strength gains in experienced lifters training closer to their genetic potential.

2. Tapering

Tapering involves reducing training volume and intensity, leading to a powerlifting competition that allows the central nervous system (CNS) time to recover. Research suggests tapering training volume by around 50% over seven to 28 days to optimize performance. (2)

Hooper argues that optimal tapering protocol is highly individual and will vary based on training experience, psychological state, and personal preferences. There isn’t a one-size-fits-all fixed formula. Experienced athletes may benefit from longer tapers, whereas shorter tapers are preferable for novices. 

If I haven’t felt a heavy load in 14 days, no part of me will feel good under a heavy squat or deadlift; I’ll just feel weak and out of shape, even if the best recommendations might say otherwise,” expressed Hooper.

3. Periodization

Periodization comprises varying training intensity and volume throughout the year. A scientific review published in the Sports Medicine journal suggests a small to moderate benefit of periodization for strength gains. (3) 

This is an absurd underestimation of the value of periodization.

Hooper adds that 16 weeks, a typical timeframe in these studies, needs to be longer to see the long-term benefits of a well-structured periodization program. Periodization is crucial in injury prevention and mitigating burnout for long-term lifters. 

4. Training Frequency

Hooper cites research showing no significant difference between groups who trained twice versus four times per week, even when following the same program regarding sets, reps, and load. (4)

Recommendations Based On Experience Level

Novice: Train anywhere between two to seven times per week. 

Intermediate: Aim for two to five weekly training sessions.

Advanced: Train three to four times each week.

[Related: A Strongman’s Perspective On Therapy]

5. Minimum Effective Dose

Hooper cites research revealing a surprisingly low minimum effective dose for powerlifting: three to six sets of one to five reps per week spread across one to three sessions. (5)

What Should You Do Instead?

While acknowledging the limitations of science-based training for strength development, it remains the best available guide. How you interpret and apply the research findings will make all the difference. Hooper recommends applying the following two-pronged approach:

A. Understand Physiology

Hooper explains that building strength boils down to two primary factors you can control:

Increase the muscles’ cross-sectional area and improve your neural drive (how efficiently your nervous system activates those muscles).

Prioritize hypertrophy training that develops a strong mind-muscle connection.

B. Learn From History

I believe becoming a really good informed strength athlete or coach should involve as much history as it should science.

Studying the history of strength training to see what methods have worked for others can help you avoid training mistakes that have led to injuries or plateaus.

References

Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021;9(2):32. Published 2021 Feb 22. doi:10.3390/sports9020032

Travis SK, Mujika I, Gentles JA, Stone MH, Bazyler CD. Tapering and Peaking Maximal Strength for Powerlifting Performance: A Review. Sports (Basel). 2020;8(9):125. Published 2020 Sep 9. doi:10.3390/sports8090125

Williams, T. D., Tolusso, D. V., Fedewa, M. V., & Esco, M. R. (2017). Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis. Sports medicine (Auckland, N.Z.), 47(10), 2083–2100. https://doi.org/10.1007/s40279-017-0734-y

Johnsen E, van den Tillaar R. Effects of training frequency on muscular strength for trained men under volume matched conditions. PeerJ. 2021;9:e10781. Published 2021 Feb 18. doi:10.7717/peerj.10781

Androulakis-Korakakis, P., Michalopoulos, N., Fisher, J. P., Keogh, J., Loenneke, J. P., Helms, E., Wolf, M., Nuckols, G., & Steele, J. (2021). The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters. Frontiers in sports and active living, 3, 713655. https://doi.org/10.3389/fspor.2021.713655

Featured image via Shutterstock/Gorodenkoff

The post Why Science-Based Training Won’t Get You Stronger appeared first on BarBend.

New partnership brings seamless heart rate and geolocation tracking to gym members through wearable tech

Fitness On Demand, known for its omnifitness solutions, has announced a partnership with gBeat, a platform designed for smartwatches, aimed at enhancing the gym experience through wearable technology. The collaboration will allow Fitness On Demand’s Flex App and Group Studio to integrate with gBeat’s geolocation and heart rate features, offering gym members a more seamless and personalized workout experience.

The integration enables users to leverage their Apple Watch and Android/Wear OS devices to track workout data, including heart rate, calorie burn and workout duration. Using geofencing technology, the smartwatch app will automatically launch when members arrive at their gym or fitness studio, simplifying the start of their workout. Once the session is complete, the app will end the workout upon detecting that the user has left the premises, providing a frictionless experience.

This partnership further enhances the data-sharing capabilities of Fitness On Demand’s platform. Workout metrics are stored through Google’s Health Connect and Apple’s HealthKit, allowing users to review session summaries that include heart rate, duration, and calories burned.

Fitness On Demand CEO Andy Peat described the partnership as a significant development, citing the growing role of wearables in the fitness industry. “Recent research shows nearly 400 million gym-goers are using wearable fitness trackers, a figure projected to reach 525 million by 2029,” Peat noted, emphasizing the importance of integrating this technology into gym ecosystems.

Chris Hart, CEO of gBeat, echoed the sentiment, calling Fitness On Demand an ideal partner due to their focus on innovative digital fitness solutions.

Fitness On Demand also recently announced a partnership with Motosumo, a company that uses smartphone technology to turn any stationary bike into a platform for live, interactive cycling classes, as well as with BodyBase, which specializes in reformer fitness machines for homes, hotels and studios.

The post Fitness On Demand Partners with gBeat to Integrate Smartwatch Technology for Enhanced Gym Experience appeared first on Athletech News.

Foam rollers aren’t just for flexibility. Some of the best bodybuilding coaches in the world use them to help their athletes build bigger stronger chests. 

Reigning and five-time Classic Physique Olympia champion Chris Bumstead uses “roller flyes” to make his chest workouts just a little bit better.

When you’re at the top of the bodybuilding world every milligram of mass matters. Here’s why, and how, Bumstead utilizes a foam roller to enhance his chest workouts — and how you can do the same.

Chris Bumstead: Roller Flyes for Chest Gains

Defending his title for a sixth time requires Bumstead to tighten every screw and enlist every expert he can. Deep into his contest prep, Bumstead turned to renowned bodybuilding coach Joe Bennett for help during a chest workout.

Before Bumstead could start blasting through sets of cable flyes, Bennett strapped a foam roller to Bumstead‘s weight bench. On Thursday, Oct. 3, 2024, Bennett outlined four reasons why: 

Range of Motion: “the roller allows most people’s shoulder blades to retract further at the bottom,” said Bennett. “More retraction leads to a bigger pec stretch.”

Efficiency: According to Bennett, adding a foam roller to the bench for your cable flyes turns the exercise into a one stop shop that trains the muscle’s full contractile range of motion.

Output: “Using a bench allows you to lift heavier loads, since you don’t have to balance your center of mass,” Bennett remarked.

Comfort: Bennett believes that roller flyes offer a more orthopedic comfortable experience than using a weight bench alone.

“It feels really good,” said Bumstead of the chest training technique. “It’s like a complete contraction.”

[Related: Best Pre-Workout Supplements for Bodybuilding]

Chris Bumstead: Getting Creative

Bumstead may be at the top of his game, but all of the world’s best bodybuilders know how to make their favorite exercises work in their favor. Performing roller flyes on chest day is just one example of a training technique that you can borrow from the pros.

Here are a few other ways to ante up your chest workouts:

Deliberately arching your back and pinching your shoulder blades together provides a two-for-one benefit to hypertrophy. According to Bennett, back arching helps stretch the pecs and can also protect your shoulder joints from aggravation or injury.

If you build your chest workout around the bench press, don’t fret too much about your grip. Studies show that bench press grip doesn’t significantly impact which muscles do the most work, but can make a world of difference when it comes to comfort. (1) 

Bumstead himself has called the incline dumbbell bench press his most “essential” chest exercise. If you’re having trouble finding a comfortable level of incline on the bench, you can stick a small weight plate under the foot or heel to make a finer adjustment to the angle of the seat. 

[Related: Best Post-Workout Supplements on the Market]

Bumstead will attempt to defend his Classic Physique throne for a sixth consecutive time at the 2024 Olympia, which runs from Oct. 10-13 in Las Vegas.

With muscle-making experts like Bennett in his corner fine-tuning his chest workouts, Bumstead’s odds look pretty good.

More Bodybuilding News

2024 Mr. Olympia Preview

Dorian Yates Still Has Shredded Abs at Age 62

Ronnie Coleman Reveals His Heaviest Lifts Ever

References

Saeterbakken AH, Stien N, Pedersen H, Solstad TEJ, Cumming KT, Andersen V. The Effect of Grip Width on Muscle Strength and Electromyographic Activity in Bench Press among Novice- and Resistance-Trained Men. Int J Environ Res Public Health. 2021 Jun 14;18(12):6444. doi: 10.3390/ijerph18126444. PMID: 34198674; PMCID: PMC8296276.

Featured Image: @cbum / Instagram

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