When it comes to finishers, we generally think of low weight, high reps, and volume.
However, this last final sequence of men’s health fitness manager Ebenezer Samuel, CSCSand Mathew Forzaglia, NFPT, CPT, founder of Forzag Fitness, breaks this formal format. Instead, this two-motion triceps torch will have you moving a lot of weight and accumulating time under tension at the end of your routine.
This finisher isn’t just for arm day, either: Samuel says it’s best used at the end of upper-body or chest-pushing workouts. That, along with moving heavier weight, makes this round Exciting, while the pump you’ll feel afterwards with just a dumbbell and bodyweight make it both Effective and Efficient, ticking each of the three E boxes of a Fast Finisher training.
“I think a lot of people forget that their muscles have different contractions,” says Samuel, “and we hit two of those.”
single side chest press
What makes this movement work so effectively, says Forzaglia, is the high overload it can perform for both the eccentric and concentric portions of the lift. Pick up a weight that you can do eight to 10 reps max, and no more than that. When you can no longer push with one arm, your focus shifts to the eccentric (downward) movement of the weight. Control all the way down, then, using both arms, press again, before lowering the dumbbell back down with one arm.
“The beauty of it is the overload of the descent,” says Forzaglia. “It’s not about the repetitions, it’s about the control to the bottom.”
Close Grip Pushup
Once you’ve finished overloading one side, switch to the other arm. You should be exhausted by then, a perfect time to switch to a bilateral movement with this push-up variation. Don’t expect dozens of reps; a handful should suffice. Again, focus on the eccentric part of the movement, aiming for about four seconds on each rep. When you’re done, you should be left with a big burn and bombshell.
“You can get a lot more out of that rep and burn out quicker,” says Samuel, “and that’s what we’re trying to do here, keep it fast and efficient.”
Do about three sets of each exercise with about 60 seconds of rest in between, but feel free to rest a little longer. Remember that this is not necessarily a triceps finisher, but it can be used at the end of most upper body pushing workouts.
“You can move some weight with this finisher,” says Samuel, “which I think is fun.”
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