Ultimate upper body finishers
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- Amberlynn Harris
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2 These finisher were specially created to help add on a nice finishing touch to your upper body focused workouts. They ve been tweaked and tested and have been shown to produce some serious results! All of these upper body finishers were designed to specifically key in on different areas that may be a weakness for you. By combining these different upper body movements within the specific finisher circuits you ll find below, you ll be able to help increase strength, muscle growth, injury prevention, as well as conditioning. The best way to use these finishers to get the most out of each and every specific one is to try them out first. Make sure you get the movements and technique down before you start getting a bit crazy with these. It s always best to know exactly what it is you re doing before you go 100%. >>> Videos of each upper body finisher that can be found HERE. You can use these after an upper body focused training session or any type of training session for that matter. These are meant to end your session right so make sure you don t overdo it and do too much. One to two rounds of each finisher should be more then enough to finalize a training session. Now, check out the upper body finishers below and get after it! I know you ll enjoy the challenge and the results! Keep Living Aggressive and Getting Strong! Travis PS For more info on my specific training philosophy, plus highlights and news, go check out my personal Hardcore Strength Blog over at: TravisStoetzel.com
3 Upper Body Finisher 1 Ultimate upper body finishers Close Grip Bench x 10 Jungle Gym T / I Raise x 20 Band Pull Aparts x 30 Plank Build Ups x 40 (Alternating Arms) Close Grip DB Floor Press -start with shoulder blades retracted, abs tight, legs straight -keep palms facing in -drive the DB s up explosively -keep elbows in tight throughout whole movement -pause at the bottom and repeat for reps
4 Jungle Gym T / I Raise Ultimate upper body finishers -keep tension on the straps throughout whole movement -try to keep arms straight on both the T and I raise alternate between movements w/in the set -squeeze and retract shoulder blades on each movement -keep abs tight throughout whole movement
5 Band Pull Aparts Ultimate upper body finishers -stand tall -keep elbows looked out / arms straight -go through full range of motion each rep -squeeze and retract shoulder blades each rep
6 Plank Build Ups -keep torso / abs locked in tight throughout whole movement -squeeze glutes throughout whole movment -start on forearms and build up to hands -alternate which arm goes up first
7 Upper Body Finisher 2 Recline Row x 10 Push Ups Plus on Jungle Gym x 20 Med Ball Walk Outs x 3-5 Superman Reach and Row x 20 Recline Row Ultimate upper body finishers -keep body in a nice straight line core tight, chest up -fully recline back letting arms go totally straight -don t ever let tension off of shoulder blades -drive elbows back and squeeze shoulder blades at the top of the movement -recline back under control and repeat
8 Scapular Push Ups (Push Ups Plus) -start in a regular suspended push up position -squeeze your shoulder blades together by retracting your scaula -extend out back into the starting position -stay tight in the core throughout the whole movement Med Ball Walk Outs -start off with hands on med ball in a push ups position -keep your core tight -walk out as far as possible while still maintaining control -walk back to start position -stay tight in the core throughout the whole movement
9 Superman Reach and Row Ultimate upper body finishers -lie flat on your belly to start -lift chest and tights off the floor by contracting your shoulder blades and glutes -reach arm straight ahead -pull elbows back and row by squeezing shoulder blades
10 Upper Body Finisher 3 Overhead Carry x max distance Rack / Front Carry max distance Farmer Walk x max distance band pull aparts x 50 Ultimate upper body finishers ***Carries Can Also Be Done With 1 Arm*** Overhead Carry -start by pressing weight overhead -squeeze shoulder blades, keep your palms in, stay in a nice and tight overhead position -continue until you can t hold a good position any longer
11 Rack / Front Carry Ultimate upper body finishers -carry weight in front of chest with elbows up, back flat, chest up tall -keep elbows in tight -walk until you lose good form
12 Farmer Walk -keep shoulder blades locked / squeezed together -chest up, flat back -keep the torso up tall -walk until you can t keep good form or your can t hold on to the weight any longer
13 Supinated Grip Band Pull Aparts Ultimate upper body finishers -grab the band with a suspinated grip (palms up) -stand tall -keep elbows looked out / arms straight -go through full range of motion each rep -squeeze and retract shoulder blades each rep
14 Upper Body Finisher 4 Ultimate upper body finishers Heavy SB Front / Zercher Carry x 30 yards Hindu Push Ups x 10 DB Strict Muscle Snatch x 10 Band Dislocators x 20 Heavy SB Front / Zercher Carry -carry weight in front of chest with elbows up, back flat, chest up tall -walk until you lose good form
15 Push Up w/ T-Rotation Ultimate upper body finishers -perform a regular push up -rotate as you come up reachin one arm out towards the sky -make sure to open up hips all the way towards the sky -keep torso tight throughout whole movement -keep elbows in tight as your descend into the push up -explode off of the ground back up keeping elbows in -repeat for reps alternating side each rep
16 DB Strict Muscle Snatch Ultimate upper body finishers -start with DB s at side, chest up tall, back flat and tight -drive elbows up and back, squeeze your shoulder blades -when elbows get even with shoulder, snatch the weight keeping your elbows bent at 90 degrees -lower back down under control and repeat for reps -it s critical you keep your shoulder blades retracted throughout the whole movement
17 Band Dislocators Ultimate upper body finishers -grab a band a little wider then shoulder width apart -keep arms straight, go all the way around your head down to your butt with the band -rotate your shoulder slowly back to the start keeping your arms as straight as possible -repeat for reps ***can progress to a PVC pipe
18 Upper Body Finisher 5 Jungle Gym Scare Crows x 10 Jungle Gym Push Ups x 10 Jungle Gym Roll Outs x 10 Band Face Pulls x 20 Jungle Gym Scare Crows x 10 Ultimate upper body finishers -start by pull and driving elbows up towards your face -keep elbows bent at 90 degrees -externally rotate your arms back until you get your hands even with your head -lower back down under control into the reclined position -keep your shoulder blades retracted and tight throughout the whole movement
19 Suspended Push Ups Ultimate upper body finishers -keep torso tight, squeeze glutes and abs -keep elbows in tight as you descend into your push up -stay tight in the core throughout the whole movement Jungle Gym Reach Outs -starting in a push ups position, lock in your ab and keep your core tight -slowly reach your arms out over your head -go out as far as possible while maintaining a tight core -come back to the start position and repeat for reps ***increase your body angle to regress the movement by walking your feet forward
20 Jungle Gym Face Pulls Ultimate upper body finishers -keep body in a nice straight line core tight, chest up -fully recline back letting arms go totally straight -don t ever let tension off of shoulder blades -drive elbows back and up towards your face and squeeze shoulder blades at the top of the movement -keep palms facing down -recline back under control and repeat for reps
21 The Aggressive Strength Training Guide Travis Stoetzel is a hardcore and aggressive strength coach located in Omaha, NE where he owns and operates The Forged Athlete Gym, which caters to highly dedicated athletes and serious lifters. Below you can gain knowledge insight on the various tools and resources he uses to help turn his clients and athletes into strong, jacked, and athletic soldiers. The section below showcases the other various strength and conditioning programs and products he has created and uses to help people all across the world get results.
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