Chris Bumstead Says This is the ‘Biggest Mistake’ Bodybuilders Make in the Gym
Chris Bumstead has spent years training at the highest level of bodybuilding, and along the way, he has learned that simply pushing harder is not always the answer. The six-time Classic Physique Olympia champion recently discussed one of the most common mistakes he sees bodybuilders make during training. According to Bumstead, lifters can get themselves into trouble by failing to perfect their form and refusing to change a movement or grip when their body is telling them something needs to change.
For Bumstead, the lesson comes from his own experience. He believes making adjustments earlier could have allowed certain muscles and joints more time to recover, potentially lowering his risk of injury.
Chris Bumstead Calls Out a Common Bodybuilding Training Mistake
During a recent YouTube Short, Bumstead was asked about the most common mistake he sees lifters make. His answer started with technique.
“Not perfecting your form, having your shoulder blade locked back.”
But Bumstead also emphasized the importance of knowing when to modify an exercise rather than stubbornly continuing to perform it the same way.
In his case, that could have meant changing his grip and allowing his body to strengthen in a slightly different position.
“Had I done that in 50% of the time, switched to neutral grip and gotten stronger there, it would have given that muscle enough time to recover and strengthen and be much less likely to be injured.”
Bumstead concluded that he sees plenty of lifters making the same mistake.
“See a lot of people doing that. Probably one of the biggest mistakes.”
The advice fits with Bumstead’s broader approach to training in recent years. He has previously emphasized neutral-grip pressing, scapular positioning and controlled movement when working around shoulder issues.
Chris Bumstead: Form and Exercise Selection Matter More Than Ego
Bumstead’s message is relatively simple: bodybuilders should not become so attached to a particular exercise or technique that they ignore what their body is telling them.
Perfecting form is the first step. From there, small adjustments such as switching to a neutral grip or changing the movement altogether can alter where the stress is placed while still allowing the targeted muscle to be trained.
This becomes especially important as strength increases. Progressive overload remains an important part of building muscle, but continually adding weight to a movement performed with poor mechanics can eventually become counterproductive.
Bumstead’s solution is not necessarily to stop training. Instead, he suggests finding another way to perform the movement that allows the affected area to recover and strengthen.
CBum Has Changed His Training Since Retirement
The comments also come during an interesting stage of Bumstead’s career.
Since stepping away from Classic Physique competition following his sixth consecutive Olympia victory in 2024, Bumstead has had more freedom to experiment with how he trains. He has recently moved away from exclusively physique-focused bodybuilding and incorporated more strength-oriented work into his routine, including a dedicated phase focused on improving his squat, bench press and deadlift.
At the same time, staying healthy has become increasingly important after years of elite-level bodybuilding and multiple injuries throughout his competitive career.
That experience gives Bumstead a different perspective on the mistakes lifters make. The goal is not simply to find an exercise that works and hammer it indefinitely. As strength, mobility and recovery change, training may need to change with them.
For bodybuilders, Bumstead’s biggest takeaway is straightforward: master the movement, pay attention to positioning, and don’t be afraid to change your grip or exercise when necessary.
Sometimes getting stronger means knowing when not to keep doing something the exact same way.
Image embed via YouTube @cbum
