Workout Tips

4 Bodyweight Finishers

After the heavy training is over, take your muscles to the brink with these challenging moves and techniques.

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CHEST DAY: PUSH-UP

No one can deny the effectiveness of heavy bench presses and inclines in building a massive chest. Yet, this push-up routine at the end of a chest workout will have even the most advanced bodybuilders looking to tap out.

Execution: A push-up is a push-up is a push-up…so long as you are maintaining a perfectly rigid spine and taking your chest down to the floor before pressing to full extension. You can modify hand-spacing to alter the muscular emphasis – a narrower hand placement will place a higher demand on your triceps, while a wider grip will force your pecs to do more of the work, although not through as wide a range of motion.

Implementation: A “few sets to failure” simply won’t suffice for this foundational move. To truly finish off your chest, take a 52-card deck and shuffle the cards so that you have no idea what card will come up next. Flip the first card and do however many push-ups the card says. So, for numbered cards, do whatever number of push-ups coordinate with the number on the card. For picture cards (jack, queen, and king) do ten push-ups. And, for the aces do eleven push-ups. Start with half the deck and work your way to a full deck over a month or two. Once you get to a full-deck session, you will have done 380 push-ups. Aim for 15 minutes, resting as little as possible between cards. If you reach failure too soon, drop to your knees and continue repping – this is preferable to long breaks. 

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