A ‘finisher’ is a nice way to conclude a training session. You can organize a finisher to accumulate a little bit more training volume which will help increase muscle size or you could use a finisher as a conditioning tool which will aid in fat loss. Finishers should be grueling, they’re mentally tough just as much as they are physically tough. Here are seven upper body finishers that you can incorporate into your training programs today.
TRX row complex
For the TRX row complex you need a chin up bar to set the TRX up on. You will do 15 rows, on the 15th row begin a 30 second static hold. Repeat this three times with one minute rest in between sets. Static hold time will decrease from 30 seconds on the first round to 20 seconds on the second round to 15 seconds on the last round.
- Set 1: 15 rows, 30 second hold, 60 seconds rest
- Set 2: 15 rows, 20 second hold, 60 seconds rest
- Set 3: 15 rows, 15 second hold
TRX curl complex
Treat this complex is a similar way to the previous one. You will be following the same plan of 15 reps with 30, 20, and 15 second static holds. However, for this exercise you will be doing a curl rather than a row.
- Set 1: 15 curls, 30 second hold, 60 seconds rest
- Set 2: 15 curls, 20 second hold, 60 seconds rest
- Set 3: 15 curls, 15 second hold
TRX bear hug complex
This is the last of the TRX exercises. For this exercise you will start in a row position then rapidly cross your hands like you’re grabbing someone to tackle them. Do 15 reps then proceed with the same static hold routine.
- Set 1: 15 hugs, 30 second hold, 60 seconds rest
- Set 2: 15 hugs, 20 second hold, 60 seconds rest
- Set 3: 15 hugs, 15 second hold
Spider man pushup with medicine ball toss
For this exercise you need two medicine balls separated by about twenty feet. Start with 10 rapid medicine ball tosses to the wall followed by spiderman walking pushups to the next medicine ball. Complete 10 more tosses. This is one round. Rest 30-60 seconds and repeat two more times.
Three point pushups
Three point pushups are a great upper body finisher that I borrowed from strength coach Nick Tumminello. Put your feet up on a bench and do pushups until failure. Next, go into a regular pushup position and do pushups to failure. Finally put your hands on a bench and do pushups until failure. This can be a stand alone finisher or you can do it for 2-3 sets.
20’s are a great way to accumulate some extra volume. Pick a difficult exercise like the overhead press, squat, or bench press and couple it with an exercise that is less demanding but still works the same muscles. For example. Lateral raises, lunges, or pushups. In this example we will use a kettlebell overhead press. Pick a weight you can do around 12-15 times and rep it out (maximum number of possible reps). Subtract the number you get from 20 and do that number for the less challenging exercise, in this case lateral raises. An example of three sets would look like this
- Set 1: 16 overhead presses 4 lateral raises, rest two minutes
- Set 2: 12 overhead presses 8 lateral raises, rest two minutes
- Set 3: 9 overhead presses, 11 lateral raises
Strength coach James Smith introduced this to me this summer. You’ll need two pairs of weights, a heavy pair for rows and a lighter pair for reverse flys. For the first set do 30 rows and 15 reverse flys. You may not be able to do 30 or 15 repetitions in a row and that’s okay. You’re allowed to rest on intervals of 5 for 5 seconds. So if you get to rep 20 and are fatigued put the weight down and rest for 5 seconds. The first round is actually the easiest round. For the second round you do 40 rows and 20 reverse flys and for the third round do 50 rows and 25 reverse flys. Rest for 2-4 minutes in between sets.
Try incorporating one or two of these finishers every week at the end of an upper body training day to add some variety and extra training volume.
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