- Here we have our 10-minute Chest Sizzler.
Try to say that one three times fast.
What's up team.
Frank D'Agostino here.
New York firefighter and co-owner of Team Transform Fitness.
We're gonna start with a warmup,
and really start to open up our chest.
Remember, when you do chest,
a lot of times we put too much pressure onto our shoulders.
So, let's loosen up.
Hands together.
Open left.
And, open right.
Four, three, two, and one.
Palms up, let's get some external rotation.
Drive your thumbs back far behind you.
Come in and squeeze.
Same thing for five, four, three, two, and one.
So, we have a three part tri-set chest series coming up.
We're gonna start with incline presses,
that focus on the center drop.
From there, we're down on the ground with line flys.
And, then we're gonna spice things up
with a hip bridge single arm press.
Here we go.
Let's lay back and make sure
our feet are down on the ground.
Shoulders pinned back.
And, we're gonna drive up.
And, for this exercise we're focusing on the acentric drop,
that means on the way down we're gonna do
a three second count.
So, one, two, three, and up.
40 seconds.
(upbeat electronic music)
One, two, three, and up.
One, two, three.
One, two, three, drive up.
Woo.
One, two, three, and up.
Five, two, three.
Four, three, two, and one.
Let's jump up.
We're down on the ground.
Heels just below our knees.
We're up and we're bringing our elbows out to the side,
working on our chest fly.
This is gonna help with the width of our chest.
Having the floor beneath us is also great
because it allows us to use the floor as a marker.
If your elbows kiss the floor and you come up, that's great.
Or, you could stop just before you touch the ground.
Halfway through.
A great thing about this, is to remember,
as you come down you wanna bring your hands together
and slightly turn your pinkies towards each other.
When we do that, we get a bit more of a squeeze
all throughout our chest.
Three, two, and one.
There we go.
Let's drop one dumbbell.
We're gonna drive our hips up to the ground,
firing up our glutes, and activating our posterior.
This is a uni-lateral chest press
with a isometric hip bridge.
Keep your opposite hand down on the ground.
And, let's press through.
What's uni-lateral?
Uni-lateral means we're working a single side here.
Drive it all the way up.
Squeeze, and follow that line straight down.
Hips up, up, up.
Lock and load.
Three, two, one, and switch.
Hands flat on the floor.
Heels underneath our hips.
Drive up and lock.
With uni-lateral exercises you'll notice
that your core starts to fire up more than usual.
Halfway through.
Do not allow your butt to sink, glutes up,
and drive your hips to the sky.
Three, two, one, and.
Round one complete.
Chest Sizzler, round two, coming up.
Feet flat on the ground.
Think to yourself, slow on the way down.
So, sit back, and allow yourself to go all the way through.
One, one, two, three.
One, two, three, drive.
One, two, three.
Shoulders pinned back.
Halfway through.
(exhaling)
Five seconds.
Core tight.
Three, two, one.
20 seconds down on the ground.
Chest flys are coming up next.
In five, let's grab the dumbbells,
four, three, two, and one.
Make sure your elbows are just slightly bent.
Keep them below your shoulder line.
Bring them down, up, and squeeze.
40 seconds to go.
My back stays flush, flat against the ground.
Halfway through.
Remember down, up, squeeze through.
Engage your muscle, and fight for it.
We have another exercise coming up after this,
with our glute bridges single-arm press.
10 seconds to go.
Mind over matter.
Four, three, two, and one.
Drop your dumbbell.
Opposite side.
Drive your hips up high.
We're engaging our glutes.
Opposite hand down.
If this is too difficult for you,
and you're having a hard time keeping your glutes activated,
drop down, and you can follow through
with a single-arm press.
It's not giving us the same benefit
as if coming off would for your lower chest,
but at the same time, we wanna make sure
quality reps are given the whole way through.
Switch sides, hand flat, reset, and go.
Halfway through.
Two, one, and relax.
Up next, Circuit B.
We have a hand-release pushup.
Two rounds through.
I'm gonna show you a couple of key points
for this next exercise here.
We're going down to the ground,
and we're gonna release our hands out in front of us.
Similar to a superman.
We bring our hands back towards our chest,
and we're pushing back up through our palms,
while keeping our glutes tight.
We're slowly coming back down, and releasing.
We have 40 seconds.
Halfway through.
My chest is on fire.
10 seconds to go.
Five, four, three, two, and one.
20 second break.
We earned it.
Let's bring this home, we're finishing up
one more round of hand-release pushup.
But, I'm gonna give you a little twist,
we're gonna have a follow through
after we get to the top portion of our pushup.
After that, 20 second break,
and we're going into a two minute burn out
that gives this workout it's name, Chest Sizzler.
Here we go, round two.
Let's do this.
40 seconds on the clock.
In five, toes tucked.
In four, three, two, and one.
Down, bring 'em in, midline of your chest,
and press through.
And again, we're down, up, push through.
Elbows angled 45.
At this point your chest should be on fire,
so there's no harm in crossing our legs,
driving up from our knees, coming back down, and releasing.
Finishing up strong here, five, four,
three, two, and one.
Two minute finisher, Chest Sizzler burn on it's way.
We're going into the final two minutes
of our 10 minute chest workout here.
So, we're gonna do an ascending ladder.
We're gonna start right back into the pushup position.
Our hands are gonna be just on the outside of our shoulders.
We're coming down, and up, walk your hands out.
Down, and up.
Now we're walking them back in,
and we're ascending for two reps.
Same thing, walking our hands out,
ascending for another two.
As we're climbing this ladder,
we're adding one rep to each move.
So, after we go in, one, two, three.
And, when we come out, we have three again.
So, here we are, two minutes on the clock.
Let's get started, in five, four, three, two, and one.
One, walk your hands in.
One, walk your hands out.
Two, hands in.
Three.
Hands in.
At this point, if this is too difficult for you,
we're coming right down to our knees.
We're on our knees, hands outside the shoulders.
Cross our ankles, one, two, three, four.
Shoulders stay down and back.
Bring your hands in, one, two, three.
We're halfway through.
Take a second.
Ascending ladder, we are climbing
this two minute finisher together.
Let's go.
Arms underneath, toes tucked.
Let's finish up strong.
We're on a five pushup count.
Three, four, five.
Inside, one, two, three, four, and five.
Don't be scared to slow this down.
It's okay.
Quality reps come first.
Six.
Three, four, five, six.
Hands in.
One, two, three, I'm going down to my knees
to finish up strong here.
Let's do it together, 10 seconds.
Two, one, hands out.
Seven, six, five, four, three, two, one.
Bring our hands in.
Let's bring it home together.
Seven, six, five, four,
three, two, and one.
We are done.
Two minute finisher complete.
40 seconds on, 20 seconds off.
Two minutes done.
We earned this, you earned your cheat meal.
Let's do it.
Men's Health, I'm Frank D'Agostino.
This is your 10-minute Chest Sizzler.
Thank you so much.