The Boxer's Barbell Punch Finisher
Set-up: For this finisher, all you need is a 45-pound barbell. You’ll add weight as you progress.
Reps: 1 set of 50-100
Tempo: Fast on both the concentric and eccentric contractions.
> Standing upright, hold the barbell at your upper chest/collar bone area with your hands shoulder-width apart. Push the bar out horizontally with both hands as if you’re punching. When your arms are almost extended, snap the bar back to your upper chest and repeat. This is meant to be a very quick movement. It’s not a military press where you’re pressing the weight vertically; rather, you’re pushing the weight out so it’s parallel to the floor.