Put simply, bodyweight finishers are bodyweight exercises tacked onto the end of your standard routine to help add volume and intensity. When your training gets stale or you need to bust through a plateau, programming these into your workouts is a great route to take. They can make a big impact without adding a significant amount of time to your sessions.
A general rule of thumb is to tack on one set, taken to failure, to the end of your session for the muscle group you’re working on a given day. However, more advanced lifters could opt to take 2 or more sets to failure depending on their fitness level and desired results.
I’ve outlined a few movements and their corresponding muscle groups below to show you what we’re talking about here.
Chest/ Shoulders Day
· Beginner: Decline Push-ups or Triangle Push-ups
· Advanced: Dips or Handstand Push-ups
· Beginner: Squats or Walking Lunges
· Advanced: Jump Squats or Pistol Squats
· Beginner: Inverted Rows or Pull-up Negatives
· Advanced: Pull-ups or Chin-ups
The idea behind each of the suggested movements above is that your bodyweight should be all of the resistance you need to feel the burn. We’re intentionally avoiding technique driven lifts because we’re tacking these movements onto the end of the workout, when fatigue has probably started to set in. I would suggest adding one of these movements onto the end of your next chest/shoulders, leg or back day and seeing how your body responds.
If you have any questions or comments, don’t hesitate to comment below or email me directly.
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