VIDEO: Define your Upper Body with this Top Chest Finisher

November 25, 2018 Fitness, Weighttraining

Get the Good Burn with this Chest and Shoulder Finisher 

This is one of my favorite chest finishing exercises it helps to define the upper part of the chest and midline a little more. You can really get in there, focus and feel the muscles work and burn-out.

I’ll perform this after heavy chest training. That way the working joints, elbows, and wrists are already warm and juicy.

If elbows are an issue i.e. snapping around the joint you might want to look at shoulder alignment, ulnar nerve flossing (clearing gunk in the brachial plexus) or tightness in the lower, mid or upper back. Let me know if you want me to demo nerve flossing or if you have questions around this topic.

Movement Pointers 

  • The movement is a controlled, meaningful glide. It’s quality over poor, jerky, fast, dumping quantity
  • Work slow and steady, stay on breath (equals good form and control)
  • Tip forward on the toes to place more weight on the chest and shoulders
  • Control the entire body using internal strength, not momentum. Momentum undermines the effort
  • Elbows: Keep Elbow-line close to the body. Avoid flaring = weak position
    • Keep elbows soft. But the chest engaged throughout the movement by squeezing the working muscles
  • Core: Hollow the belly, lift and draw up the pelvic floor (don’t allow this area to sag) or the belly to go soft. Firming up your core will give you a stronger base to work from and more stable power throughout the movement – reducing energy leaks
    • Keep the backline straight, hips tucked under – no doggie style – save that for the boudoir, not the gym room floor (wink)
    • Keep the entire body tight and right (yeah baby)!
  • Chest: Drive up through the chest, followed by the shoulders – as you begin to fatigue your shoulders may take over the work. Drop to your knees to complete your remaining reps using 1/2 bodyweight partials
    • Get more quality reps in using 1/2 bodyweight with partials. But keep the bodyweight in the chest, not the knees.

Golden Rule: Rest Long Enough to Gather Strength

When performing a finishing drill (where you have already taxed the system with heavy training) my golden rule is “Rest long enough, between sets to gather strength” (i.e you’ve caught your breath).

With your rep range work until you reach safe failure in that you can mentally and physically perform one more high-quality rep but you don’t.

If you are over 40 your joints will thank you for it!

Thank you for watching!

Bianca

PS: have Gymlife questions let me know and I’ll do a video Q n A for you.

 

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Disclaimer: This content is For Educational and Informational Purposes Only. Not intended to diagnose, treat, cure or prevent any condition, disease or illness. Not a Substitute for or to replace Medical Advice. Consult Your Physician or Health Care Provider any time you plan to make changes to your diet, eating or exercise patterns. No Affiliation to any products mentioned or used in this content. 

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