Let me ask you this:
Have you been training your chest diligently, doing lots of exercises, and plenty of quality repetitions?
But despite all the effort, your chest can’t seem to improve – like it’s resistant to growth?
If you want to take your chest training to the next level, and reap those sweet muscle gains, try these four chest workout finishers.
A Push-Up Complex
There’s nothing better than getting back to the basics. Push-ups are so simple, but work so great. They are a true test of fitness and one’s ability to control their body weight and use it effectively.
Not only can push-ups develop a killer chest, but they also help keep our shoulders healthy.
For this finisher, elevate your feet on a bench or a jump box and assume the push-up position. Bang out as many repetitions as you can with a full range of motion. Don’t shy away from locking out your elbows at the top position and always lower yourself as much as possible.
Once you hit failure, stop and rest for 15-20 seconds. Then, assume a standard push-up position with your feet on the ground level, and do as many repetitions as you can. Rest for another 15-20 seconds.
Finally, elevate your hands on the same bench or box from the first set and keep your feet on the ground. Do as many repetitions as you can once again.
Attack From All Angles
This chest finisher is a bit more advanced and should be used with caution – we all know how fatigue can mess up with our technique, and that can be a problem.
Always put safety first and stop the set if you sense that your form is starting to deteriorate. A few extra repetitions aren’t worth jacked up shoulders.
Now, this finisher utilizes three different exercises to target your entire chest musculature, going from top to bottom. It’s incredibly practical, and your chest is going to burn like crazy.
Here’s how to do it:
Grab a pair of dumbbells that allow for 10-15 solid repetitions and perform the incline press. Rest for 20-30 seconds. Now, you can either use a barbell or pick up the same pair of dumbbells and do as many repetitions on the flat press as you can. Rest for another 20 to 30 seconds.
Finally, jump on the nearby dip station and bang out as many dips as you can. Alternatively, you can use the chest dip machine if your gym has one.
You can also do dips as the second movement in this finisher if you find that your chest is too fried by the end.
Machine Press Finisher
This finisher is particularly great for less experienced lifters because you’re doing it on a machine, and the risk of poor form and injury is much smaller.
We all know just how difficult it could be to control free weights as we get tired, and this is especially true when it comes to chest training. If your workout is particularly tiring, it can even be impossible to do some free-weight movements safely.
With that in mind, this finisher is going to destroy your chest without needing much coordination or balance of the weight.
To perform it, jump on a chest press machine (free weight and pin-loaded both work great) and put a weight that allows you 20-25 solid repetitions before you hit failure. Now, the fun begins.
As you finish the first set, rest up for 20 to 30 seconds, and sit back down. Do as many repetitions again, until you reach muscle failure. Repeat the resting sequence and sit back down again.
Keep doing sets to failure until you do 50 total repetitions. This is one set, and you’re free to leave.
The final chest finisher we’ll be looking at today is a bit less dynamic from the others, but it’s every bit as effective – if not more. It’s going to make your chest scream all the same, and it’s going to help you build isometric strength.
To perform it, start with a simple incline press (you can use dumbbells or a barbell here) and pick a weight that allows you 10-12 repetitions before you hit failure. Push yourself very hard here.
Once you’re done, walk up to the dip station immediately, and lower yourself to the bottom of a dip. But rather than pushing up, hold the bottom position for as long as you can. You can also use your toes to take off some of the weight here – that’s not a problem. Feel the stretch and hold for as long as you can.
Finally, walk up to the cable pulley station and bang out a set of high-to-low cable chest flys to failure. Pick a light weight here and aim for at least 20 repetitions with proper form and a full range of motion.