There’s rarely a bad time to do some ab training, even on chest day. So just when you think you’ve completed your final rep, this pushup finisher will target both your core and chest and take your workout to next-level gains.
No equipment is needed for this latest Fast Finisher, a three-variation pushup workout that challenges your core to the max. Best of all, because no gear is required, you can even do turn to this routine on its own as a quick-hit workout anytime you find yourself without access to a gym or traditional equipment.
Men’s Health Fitness Director Ebenezer Samuel, CSCS and Mathew Forzaglia, NFPT, CPT, check off all three E’s of the Fast Finisher workout style with the workout. This new chest challenge adds excitement to your workout, only using your body weight makes this very efficient, and the burn you’ll feel by the time you reach the final round is most definitely effective.
“The great thing with that is you can learn to get core control, you can hit your chest, and you can take a finisher like that anywhere,” Samuel says.
The Fast Finisher Pushup Punisher Workout
The key here is to overload one arm and stick to the same side for entire set of eight to 10 reps before switching sides. Although the focus is on that side, the opposite arm is still working, creating maximum tension to support the upper body. “Notice the nice strong plank position,” Forzaglia says, pointing out the essential positioning for the movement. “Nice flat spine, ribcage is tucked, thighs and glutes are loaded here.”
If you survived the archers, this variation should provide no problem — but do not let your efforts flag. Keeping form is the objective: Keeping glutes tight, ribcage tucked down, and screw your hands into the ground. Perform as many reps as possible with good form.
As the name suggests, you want to focus on the eccentric (lowering) all the way to the floor for about a five count. For this variation, you’re going to let your chest hit the floor, then release your hands, retracting your shoulder blades as much as possible before beginning the next rep. Slow and controlled is the way to go. “They always say for a bigger bench, you have to have a stronger back in those small muscles surrounding the shoulder blades are those that are going to give you that,” Forzaglia says.
When your last rep is complete, not only will your chest feel pumped, you should also feel it in your abs as well.
“With these three movements, we’re loading our core slightly different every time,” Forzaglia says. “So it’s not just just a chest workout, but we have a core workout involved as well.”
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