The Chris Bumstead Triceps Workout

Are you curious about the Chris Bumstead tricep workout?

Do you want to know Chris Bumstead trains his triceps to build size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how to use the Chris Bumstead tricep workout to take your physique to the next level!

Introduction

Part 1: Chris Bumstead Tricep Workout #1
Part 2: Chris Bumstead Tricep Workout #2
Part 3: Chris Bumstead Tricep Workout #3

Chris Bumstead is one of the greatest bodybuilders in the world.

He won the Classic Physique Mr. Olympia contest 3 years in a row from 2019 – 2021, and he is currently training to defend his title a 4th time!

Chris says that his triceps are one of his weakest body parts. However, in recent years his triceps have been growing faster than ever!

So how does Chris Bumstead train his triceps? Does he have a secret tricep routine?

Chris Bumstead trains his triceps one day per week with high-volume bodybuilding style workouts.

He almost always starts his triceps routine with cable pushdowns to warm up his elbows. Then he moves onto different mass-building triceps exercises like close grip bench presses, dips, and incline triceps extensions.

Here is one of Chris Bumstead’s favorite tricep workouts that you can try. Check it out:

Chris Bumstead Tricep Workout #1

Exercise #1: Rope pushdown, 3 sets of 10-15 reps**
Exercise #2: Bench press (shoulder-width grip), 3 sets of 10-15 reps***
Exercise #3: Unilateral DB french press, 3 sets of 10-15 reps

**On the last set perform forced reps on all 10-15 reps, followed by 3 eccentric-only reps. See the training video for more details.

***Perform a drop set on your third working set.

****Perform 3-5 extra forced reps after reaching failure on all 3 sets

Here is the training video:

Talk about an intense workout!

Chris Bumstead performs a total of 3 exercises for his triceps, including 2 isolation movements and 1 compound pressing exercise.

Chris starts his workout with his favorite rope pushdowns. He performs 3 total sets, including a brutal high-intensity set where he performed 10-15 forced reps, followed by 3 eccentric-only reps!

“We’ll start with some basic rope pushdowns and then figure out what comes next after that.”

After that, Chris performed some heavy bench presses, and some one-arm overhead dumbbell extensions.

Here is another one of Chris Bumstead’s high-volume triceps workouts that you can try. Check it out:

Chris Bumstead Tricep Workout #2

Exercise #1: Rope cable pushdown, 3 sets of 10-15 reps**
Exercise #2: 30 degree incline skull crusher (bar behind head), 3 sets of 10-15 reps**
Exercise #3: Hammer strength dips, 3 sets of 10-15 reps

**Perform 3-5 forced reps after reaching muscular failure.

****Perform 10 partial reps in the top position with the help of a training partner after reaching failure.

Here is the training video:

Talk about an intense workout!

As usual, Chris starts the routine with rope pushdowns. This is something that John Meadows, Jay Cutler, Branch Warren and many other bodybuilders have used in their routines.

For this workout, Chris performed some extra “burnout” partial reps in the stretched position of the exercise.

“The little half rep at the end of rope pushdowns is my favorite thing ever.

Part of the function of the triceps is to extend the shoulder. When you do those finishing partial reps you really overload the long head of the triceps.”

After the rope pushdowns, Chris moved onto 30 degree incline skull crushers and hammer strength dips.

Chris usually “wings it” and goes by feel after the first exercise. He performs some high-intensity rope pushdowns, and then whatever he is in the mood for, as long as it destroys his triceps!

Here is another one of Chris Bumstead’s tricep routines that you can try. Check it out:

Chris Bumstead Tricep Workout #3

Exercise #1: Rope pushdown, 3 sets of 10-15 reps**
Exercise #2: Close grip bench press, 3 sets of 10-15 reps
Exercise #3: Overhead machine extension, 3 sets of 10-15 reps

**Perform a double drop set on the last set

Here is the training video:

Talk about an intense workout!

Chris performed this routine with his long-time training partner Iain Valliere.

Chris performed some rope pushdowns to start, including a brutal double drop set on the last set. After that, he moved onto one of his favorite mass-building movements: the close grip bench press.

Iain Valliere says that most people make the mistake of lowering the bar too far on this exercise.

Instead, he thinks you should stop a couple inches above your chest and then explode the weight all the way to lockout.

“I think a big mistake a lot of people make with the close grip bench press is they use a too full range of motion.

You don’t want the bar to touch your chest because that’s when you start to engage your pecs too much and you take tension off the triceps.”

After the heavy close grip bench presses, Chris finished the workout with some overhead machine extensions to finish off his triceps.

Conclusion | The Chris Bumstead Triceps Workout!

Chris Bumstead is transforming his triceps from one of his worst body parts to one of his best body parts, and it’s easy to see why.

He performs 3 exercises per workout, including cable pushdowns and 2 mass-building movements like close grip bench presses and lying triceps extensions.

He also performs plenty of high-intensity techniques, like forced reps and eccentric-only reps.

If you are looking for a new triceps routine to shock your arms into growth, then let it be the Chris Bumstead triceps workout.

It may be just what you need to take your training to the next level!

Before you go, check out my other world-class articles:

Trust me – you won’t find this cutting edge information anywhere else!

“If you want to turn a vision into reality, you have to give 100% and never stop believing in your dream.”

Thank you for reading and I wish you the best of luck on your strength training journey!

The Chris Bumstead Triceps Workout | The Ultimate Guide!

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