If your shoulders quickly fatigue and slow down your performance in whatever sport you play, adding a high-repetition finisher to your routine will pack on the muscle and the endurance you crave. This shoulder finisher is a common practice that boxers use to improve explosiveness and endurance in the deltoids. When to do it: At the end of a workout. Benefits: This finisher offers a very different angle, cadence and rep scheme that you’ll find with most exercises. Set-up: For this finisher, all you need is a 45-pound barbell. You’ll add weight as you progress.
The Finisher - Barbell Punches
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.