When it comes to finishers, we typically think low weight, high reps and volume.
However, this latest finishing sequence from Men’s Health fitness director Ebenezer Samuel, C.S.C.S., and Mathew Forzaglia, N.F.P.T., C.P.T., founder of Forzag Fitness, breaks this staid format. Instead, this two-move triceps torcher will have you moving heavy weight and racking up time under tension at the end of your routine.
This finisher isn’t just for arm day, either—Samuel says it’s best utilized at the end of your chest or upper-body push workouts. That, along with moving heavier weight, makes this round Exciting, while the pump you’ll feel afterward from just one dumbbell and body weight makes this both Effective and Efficient, checking off each of the three E boxes of a Fast Finisher workout.
“I think a lot of people forget that your muscles have different contractions,” Samuel says, “and we attack two of those.”
Single-Side Chest Press
What makes this move work so effectively, Forzaglia says, is the heavy overloading you can perform for both the eccentric and concentric portion of the lift. Grab a weight you can bang out for eight to 10 reps max, and no more than that. When you can’t push anymore with one arm, your focus shifts to the eccentric (lowering) movement of the weight. Control to the bottom, then, using both arms, press it again, before returning to a single-arm lowering of the dumbbell.
“The beauty of this is the overload of the descent,” Forzaglia says. “It’s not about the reps, it’s about the control to the bottom.”
Close-Grip Pushup
Once you’re done overloading one side, switch to the other arm. By then you should be gassed, a perfect time to switch to a bilateral movement with this pushup variation. Don’t expect dozens of reps; a handful should be plenty. Again, focus on the eccentric portion of the move, aiming for about four seconds each rep. When you’re done, you should be left with a great burn and pump.
“You can get so much more out of that rep and your burn out quicker,” Samuel says, “and that’s what we’re trying to do here, keeping it quick and efficient.”
Shoot for about three sets of each exercise with about 60 seconds rest in between, but feel free to take a little longer rest. Remember this isn’t necessarily a triceps finisher, but can be utilized at the end of most upper-body pushing workouts.
“You get to move some weight with this finisher,” Samuel says, “which I think is fun.”
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