Six-time Mr. Olympia Chris Bumstead recently revealed his ultimate list of muscle-building exercises, counting down from number ten to his surprising top pick.

The reveal came during a training session with fitness YouTuber Jesse James West, where Bumstead shared not just his favorite movements, but the reasoning behind each selection.

What makes this list particularly valuable is Bumstead’s emphasis on longevity, joint health, and practical application for average gym-goers—not just elite bodybuilders.

His number one exercise might surprise you, but according to the champion, it’s the single movement that will help pack on the most amount of mass.

Starting Strong: Calves Get Their Due (#10)

Bumstead kicked off his list with standing calf raises, acknowledging what many lifters overlook.

If we’re trying to build a balanced physique, you walk around and you see a dude wearing shorts and they have calves and you’re like, I want those.

His technique focuses on simplicity: full range of motion from complete stretch to full contraction. The key detail? Lock your knees and flex your glutes slightly to eliminate hip or knee movement, which isolates the calf muscle more effectively.

Bumstead defended full range of motion training despite some coaches advocating partial reps.

I always argue that the longest range of motion is the best way to train a muscle. It’s a tool. There’s always a tool and a method to use something.

Building That X-Frame: Dumbbell Shoulder Press (#9)

Coming in at number nine, the seated dumbbell shoulder press made the cut for specific reasons tied to joint health and longevity.

Bumstead explained his preference for dumbbells over machines or barbells relates directly to aging and injury prevention.

As I’ve gotten older, a lot of stuff comes down to joint health. When you get older and you have injuries and you start to lean one way with a machine or something, you’re more likely to have shoulder problems for life.

His form emphasizes keeping the scapula retracted with dumbbells moving straight up rather than forward or backward. For those with shoulder issues, bringing the dumbbells slightly more forward engages more tricep but protects the joint.

When asked if pressing movements are necessary for shoulder development, Bumstead offered a nuanced perspective: while some exceptional individuals might build muscle through isolation alone, for most people, the strength gained from pressing movements proves beneficial.

Back Development Without Core Compromise (#8)

The chest-supported row claimed the eighth spot, and Bumstead’s selection criteria revealed strategic thinking about physique development.

As a bodybuilder, sometimes taking your core out of movements is helpful for not building a bigger waist.

This insight addresses a concern many aesthetic-focused lifters share. Excessive core engagement during back training can lead to waist thickening, which diminishes the coveted V-taper.

His technique involves scapula protraction at the bottom for maximum range of motion, then pulling back with elbows as high as possible. Elbow drive—a term bodybuilders use to describe imagining a string pulling the back of your elbow—helps maintain proper form.

Bumstead also addressed the classic bodybuilding wisdom: “Bodybuilding is won from the back.” His take? Shows are actually won by whoever wins the most poses, and technically there are more front-facing mandatories than rear shots.

The Stretch That Builds Arms (#7)

At number seven, incline dumbbell curls earned their spot through one critical factor: stretch under load.

Bumstead varies his incline angle from 35 degrees all the way to 90 degrees, but the common thread is holding that deep stretch at the bottom for about half a second.

This is like a good test of mobility capacity. I see a lot of bodybuilders who can’t actually put their arms behind them and get that deep stretch.

The exercise technically emphasizes the long head of the bicep due to the shoulder’s extended position, though Bumstead keeps his approach straightforward: focus on hitting the bicep effectively rather than obsessing over individual heads.

Form details matter here. Keep arms tucked rather than flared out, and avoid bringing elbows forward during the movement—a common cheating mechanism that reduces bicep tension.

Triceps Under Maximum Tension (#6)

Decline dumbbell skull crushers secured the sixth position, offering a unique advantage over traditional flat-bench variations.

The decline angle creates constant gravitational pull backward, maintaining stretch on the triceps throughout the entire range of motion. Bumstead recommends keeping elbows tucked in a comfortable position without excessive stretch.

As fatigue sets in, the decline allows for strategic form adjustment—leaning back slightly for extra stretch and a few additional reps beyond strict technical failure.

This brings up training philosophy. When asked about training to failure, Bumstead responded consistently:

It depends. If I’m at a phase where it’s just annihilating myself as much as possible, then it’s half reps, quarter reps, whatever. But if the goal is technical failure, then I just stop at technical.

The Foundation Movement (#5)

Many expected it at number one, but the barbell back squat landed at fifth place.

Bumstead’s squat philosophy centers on one principle: maximum knee flexion with hamstrings touching calves. He argues this deep range of motion with heavy load builds massive legs more effectively than any alternative.

For those unable to squat due to limitations, he offers a warning rather than alternatives.

There’s probably a reason, a problem that they should probably fix. Bodybuilders are like, ‘Oh, I can’t squat. What am I going to do?’ They go use machines and just inhibit their injury to get worse and worse.

His technical recommendations include:

• Train barefoot or in socks to avoid squishy soles that destabilize the foot
• Spread your toes to activate foot arches, which benefits knee health
• Drive knees outward so they track over toes rather than caving inward
• Squeeze glutes at the bottom to maintain position

Hamstring Focus Without Hip Interference (#4)

The lying hamstring curl claimed fourth place, chosen specifically over seated variations for strategic programming reasons.

Bumstead uses a simple yoga pad under his knees to lift them slightly off the bench, allowing deeper stretch at the bottom of each rep. He emphasizes keeping hips flexed with glutes engaged to isolate hamstring action.

Control matters immensely here—Bumstead learned this the hard way.

I have torn a hamstring on this. I just didn’t warm up. It was cold. I just jumped in and ripped it up from dropping it too hard.

During peak contest preparation, his hamstring volume reaches 12 sets per session, demonstrating how crucial this movement is to his physique development.

Posture Correction Meets Muscle Building (#3)

Supinated pull-ups earned bronze medal position for reasons beyond simple muscle activation.

We all sit on our phones all day. We’re standing like this. Everyone’s hands are held in. So it gives you a moment to be supinated and stretch fully extended overhead.

The underhand grip naturally stretches the shoulders and chest while building back thickness. It serves double duty as both a muscle-builder and posture corrector, making it invaluable for modern lifters fighting desk-job posture.

Bumstead’s execution focuses on full extension at the bottom before pulling explosively to chin-over-bar height, emphasizing quality contractions over rep counting.

Upper Chest Emphasis Done Right (#2)

The incline dumbbell press secured runner-up status as Bumstead’s personal favorite pressing movement.

He sets the bench at approximately 35 degrees—notably lower than most people realize when they aim for 45 degrees. This angle targets upper chest development while maintaining shoulder health.

Following his shoulder surgery, Bumstead completely changed his approach to this exercise.

I was team elbows flared forever. Then after I tore my shoulder and got surgery and couldn’t lift my arm for three months, I came back and could only do tight shoulder, tight elbow. Now I only do that.

The tucked-elbow variation produces a deeper stretch—elbows traveling past the body at the bottom—while protecting shoulder joints. Most bodybuilders develop shoulder issues from years of flared-elbow pressing, making this adjustment critical for longevity.

The Ultimate Mass Builder (#1)

Bumstead’s number one exercise: the conventional deadlift.

In terms of capacity to build on muscle, it’s a single movement that is going to help pack on the most amount of mass in my opinion.

The deadlift’s systemic demand—recruiting legs, back, core, and grip—creates an anabolic response unmatched by isolation movements. Its strength carryover benefits virtually every other lift in your program.

His setup involves:

• Stance slightly wider than shoulder-width for comfort and power
• Double overhand grip until failure, then switching to straps
• Toes pointed slightly outward for natural hip mechanics

When questioned about using straps while calling sumo deadlifts “cheating,” Bumstead laughed and admitted to being a hypocrite. But his reasoning makes sense: straps allow continued overload after grip fails, extending the training stimulus for target muscles.

The Underlying Philosophy

Throughout the session, Bumstead’s most frequent response to training questions was simply: “It depends.”

This philosophy separates experienced coaches from dogmatic influencers. Training variables—tempo, failure point, exercise selection—all depend on individual factors: injury history, training phase, recovery capacity, and specific goals.

His emphasis on joint health, longevity, and practical application reflects maturity earned through years of elite-level training and working through injuries. Rather than chasing arbitrary strength numbers or exercise dogma, he prioritizes sustainable progress.

For average lifters, Bumstead’s list provides a proven framework. These ten exercises, executed with proper form and progressive overload, deliver comprehensive development without requiring equipment most gyms lack.

The six-time champion’s approach proves that simplicity, consistency, and intelligent application matter more than exotic exercises or extreme methods. Master these foundational movements while respecting your body’s signals, and muscle growth follows naturally.