High-intensity chest finishers are designed to push your pectoral muscles to their limits, maximising hypertrophy and endurance while increasing metabolic stress.
Research suggests that high-rep burnout sets at the end of a workout can enhance muscle fibre recruitment and lead to greater overall gains in muscle growth and endurance (Schoenfeld, 2010). Below are five of the most effective high-intensity chest finishers to incorporate into your training programme.
1. Mechanical Drop Set Push-Ups
Mechanical drop sets involve changing hand positions to progressively make an exercise easier as fatigue sets in. This allows for extended time under tension, a crucial factor in muscle hypertrophy (Kumar et al., 2009).
How to Perform:
- Start with deficit push-ups, placing your hands on two elevated surfaces such as dumbbells or push-up handles.
- Once failure is reached, transition to regular push-ups.
- After reaching failure again, switch to knee push-ups.
- Aim for three rounds with minimal rest.
Benefits:
- Maximises muscle fatigue and metabolic stress.
- Engages different areas of the chest.
- Requires no equipment beyond push-up handles.
2. Banded Plyometric Push-Ups
Adding resistance bands to plyometric push-ups increases explosive strength and neuromuscular efficiency, key factors in power development (Wilson et al., 1993).
How to Perform:
- Wrap a resistance band around your back and anchor it under your hands.
- Perform explosive push-ups, aiming to lift your hands off the ground.
- Complete as many reps as possible in 30 seconds, rest for 15 seconds, then repeat for four rounds.
Benefits:
- Improves upper-body power output.
- Increases fast-twitch muscle fibre activation.
- Enhances force production under resistance.
3. Chain or Weighted Dips
Dips are a fundamental compound movement that effectively target the lower portion of the chest. Adding weight increases mechanical tension, which is critical for muscle hypertrophy (Schoenfeld, 2010).
How to Perform:
- Secure a weight plate or chain around your waist.
- Lower yourself until your elbows are at 90 degrees.
- Push back up explosively.
- Perform 3 sets to failure with 45 seconds rest.
Benefits:
- Enhances triceps and chest development.
- Forces stabiliser muscle engagement.
- Builds lockout strength for pressing movements.
4. Dumbbell Squeeze Press Burnout Set
The squeeze press enhances peak contraction in the chest by increasing intramuscular tension (Wakahara et al., 2013).
How to Perform:
- Lie on a flat bench with two dumbbells.
- Press the dumbbells together as tightly as possible.
- Lower to chest level and press back up while maintaining tension.
- Perform until failure, rest for 20 seconds, then repeat for two additional rounds.
Benefits:
- Targets the inner chest for enhanced definition.
- Provides a higher degree of muscle activation.
- Ideal for hypertrophy-focused training.
5. Resistance Band Chest Fly with Eccentric Overload
Eccentric overload training has been shown to maximise muscle damage and growth (Douglas et al., 2017). Resistance bands provide accommodating resistance, ensuring tension remains constant throughout the movement.
How to Perform:
- Attach resistance bands to a stable anchor at chest height.
- Perform slow eccentric flys, taking 3-5 seconds to lower the bands.
- Explosively return to the starting position.
- Complete 3 sets of 12 reps.
Benefits:
- Enhances time under tension.
- Strengthens connective tissues and tendons.
- Reduces joint strain compared to free weights.
Key Takeaways
| Finisher | Key Benefit |
|---|---|
| Mechanical Drop Set Push-Ups | Enhances endurance and hypertrophy through progressive difficulty. |
| Banded Plyometric Push-Ups | Increases explosive strength and fast-twitch muscle activation. |
| Chain or Weighted Dips | Builds lower chest mass and strengthens stabiliser muscles. |
| Dumbbell Squeeze Press | Maximises inner chest activation and hypertrophy. |
| Resistance Band Chest Fly | Improves eccentric control and muscle damage for growth. |
Bibliography
- Douglas, J., Pearson, S., Ross, A. and McGuigan, M., 2017. Eccentric resistance training: A review of physiological mechanisms for health and performance. Sports Medicine, 47(5), pp. 647-665.
- Kumar, V., Atherton, P., Smith, K. and Rennie, M.J., 2009. Human muscle protein synthesis and breakdown during and after exercise. Journal of Applied Physiology, 106(6), pp. 2026-2039.
- Schoenfeld, B.J., 2010. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp. 2857-2872.
- Wakahara, T., Fukutani, A., Kawakami, Y. and Yanai, T., 2013. Nonuniform muscle hypertrophy: Its relation to muscle activation in training session. Medicine & Science in Sports & Exercise, 45(11), pp. 2111-2120.
- Wilson, G.J., Newton, R.U., Murphy, A.J. and Humphries, B.J., 1993. The optimal training load for the development of dynamic athletic performance. Medicine & Science in Sports & Exercise, 25(11), pp. 1279-1286.
