Smoke Your Chest and Arms With This 3-Move Finisher

It's the perfect way to drive more blood into your muscle groups and start new muscle growth


Andrew Tracey |

If, like the majority of the gym-going population, your Mondays are traditionally reserved for training your chest, there’s no doubt that you pray at the altar of the bench press. But, once the heavy tin has been shifted, take on this low-kit bodyweight finisher. It’s the perfect way to drive more blood into your muscle groups and coax new muscle growth through a process known as metabolic hypertrophy.

Related: Blast Fat (and Build a Bigger Chest) with this OCR-Inspired Workout

Work your way through four rounds of the following chest-busting circuit, resting only as necessary to keep your form on point. If you can, try pushing past failure by taking short rests mid-set. Rest for 60-120 seconds between each round.

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Dips x 10

Jump up on two parallel bars with your palms facing inward and your arms straight (A). Use two boxes or the backs of two sturdy chairs if you’re at home. Slowly lower until your elbows are at right angles, ensuring they don’t flare outward (B). Drive yourself back up to the top and repeat.

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Push-up x 15

Drop into a strong plank position, with your core tight and hands on your dumbbells (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.

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Tricep dip x 20

Spin round to sit on the edge of a box, bench or chair, with your legs outstretched. With hands on the surface, support your weight with your arms and shift off the edge (A). Lower your body until you feel a stretch across your chest (B). Push back up hard. Try a count of three down and one back up.

This article originally appeared Men’s Health UK

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