Best Chest Finisher Exercises for Muscle Growth

This brutal combination of Chest Finisher Exercises will leave you exhausted and pumped. The perfect way to end any great chest session.

Learn how to push past your limits with these top tips from Jeff from Athlean-X.

Chest Finisher Exercises Number 1 (Bilateral)

“The first is a bilateral chest exercise combo.  This is perfect for those who already have great command of their chest and are looking for an intense way to end their chest workout. 

The exercises for this finisher are as follows:”

• DB Incline Bench Press x 10-12 RM to failure
• Dip Stretch (Stretch your pecs at the bottom of a dip with for 30 seconds)
• Inner Third Chest Crossovers x 20 reps to failure in inner 1/3 of motion.”

Chest Finisher Exercises 2 (Unilateral)

“Try this unilateral chest workout finisher instead:”

• DB Single Arm Incline Bench Press x 10-12 RM to failure
• Rack Pec Stretch (Stretch pec major and pec minor for 30 seconds)
• Cavaliere Crossover x 20 reps to failure in inner 1/3 of motion.

Method

“Each of these complexes would be performed a total of 3 times with very little rest in between, depending on which one you choose to do.  You can use both of them on different chest training days as well if you so choose.”

General Tips

“As with any workout, it’s important to take your chest past the point of failure if you want to elicit the fastest changes in size and strength. 

Doing the same chest workout over and over again and hoping that you will build new muscle is likely not going to cut it. 

If you want to get a bigger chest, you need to utilize chest workouts and techniques that help you to greater challenges.”

Video

Learn More

Add Nordic Curls, Z Press or Hanging Leg Raises into your training.

Adding exercise finishers to your workout can offer a range of benefits, contributing to enhanced fitness, improved endurance, and increased calorie burn. Here are several compelling reasons why incorporating exercise finishers into your routine can be advantageous:

1. Increased Caloric Expenditure:
   • Burn More Calories: Exercise finishers, often intense and demanding, can elevate your heart rate and energy expenditure. This additional effort at the end of your workout contributes to burning extra calories, which can be beneficial for weight management and fat loss.
2. Metabolic Boost:
   • EPOC Effect: Exercise Post-Oxygen Consumption (EPOC) refers to the increased oxygen consumption after intense exercise. Finishers can elevate your metabolism post-workout, leading to continued calorie burn even during the recovery period.
3. Improved Endurance:
   • Enhanced Cardiovascular Fitness: Many exercise finishers involve cardiovascular elements, such as high-intensity intervals. Including these finishers helps improve cardiovascular endurance, promoting better heart health and stamina.
4. Time Efficiency:
   • Short and Effective: Exercise finishers are often brief but intense, allowing you to add a challenging component to your workout without significantly extending the overall duration. This makes them a time-efficient option for those with busy schedules.
5. Mental Toughness:
   • Challenge Your Limits: Finishers push you beyond your comfort zone, requiring mental toughness to complete. Overcoming these challenges can boost your confidence, resilience, and overall mental strength.
6. Variety and Fun:
   • Prevent Workout Monotony: Finishers introduce variety to your routine, preventing workout boredom. The element of surprise and the challenge of new exercises keep your workouts engaging and enjoyable.
7. Target Specific Goals:
   • Focused Training: Finishers allow you to target specific fitness goals, whether it’s improving strength, building muscle endurance, or enhancing explosive power. Tailor your finishers to align with your overall fitness objectives.
8. Muscle Fatigue and Growth:
   • Create Metabolic Stress: Intense finishers induce metabolic stress on your muscles, which can contribute to muscle growth. This additional stress, combined with proper recovery, can lead to hypertrophy and improved muscular endurance.
9. Flexibility in Design:
   • Customization: Finishers can be easily customized based on your preferences, fitness level, and the type of workout you’ve completed. You have the flexibility to choose finishers that complement your main workout routine.
10. Plateau Prevention:
    • Continuous Progression: Adding challenging finishers helps prevent workout plateaus. As your body adapts to regular exercises, finishers provide a novel stimulus, promoting continuous adaptation and progress.
11. Social Aspect:
    • Group Workouts: If you’re exercising in a group setting, finishers can be a fun and interactive way to conclude the session. Group finishers create camaraderie and a shared sense of accomplishment.

Remember to tailor exercise finishers to your fitness level and goals, gradually increasing intensity as your strength and endurance improve. Whether you’re aiming for fat loss, improved conditioning, or overall fitness, incorporating well-designed finishers can add a valuable dimension to your workout routine.

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