Savage Upper Chest Circuit in 10-Min | Burner | Men’s Health

Savage Upper Chest Circuit in 10-Min | Burner | Men’s Health


Today I’m gonna hit your chest with a
high-volume workout. We’re gonna do incline chest press,
incline flyes, and pushup. I’m going to do 20 reps of each one. Are you ready? Let’s do this. So we’re going to start out with incline flyes. Right into it —
one, two, three, four, five, six — you want to control this movement with the elbows.
So you don’t want to go too far out with your hands, because that will put a lot
of pressure on your shoulders. Use your elbows and stretch that chest,
and come up and squeeze. Stretch, and squeeze. Let’s get ten more. Ten, nine, eight, seven, six,
five, four — squeeze! — three, two, and one. Good! Now come down for a second, catch a breath,
and we’re going to go right into incline chest press. Alright, you ready?
Let’s go. One, two, three, four, five, six, seven, eight, nine, ten – ten more! Ten, nine, eight, seven, six, five, four, three, two, one. Good job guys! Now we’re gonna put the dumbbells down,
and we’re gonna get down on the floor, and we’re gonna do push-ups. So, get down on the floor — now you can do these push-ups on your knees,
or you can do full push-ups, or, if you want to make them even harder,
you can cross your legs in the back. So we’re gonna go all the way down,
and all the way up. Alright? Hands a little more than shoulder–width apart,
we’re gonna get in position — I like to cross my legs,
make it a little bit harder — and down and up. One, two, three, four, five,
six, seven — keep your abs tight! Good, let’s get 10 more!
Ten, nine, eight, seven, six, five, four, three, two, one. Good! And we’re gonna go back, get a sip of water
if you need to, catch a breath… We’re gonna rest for 60 seconds… to recover, hydrate,
and keep going one more time. So remember, my focus for this workout is to build
your upper chest, which is why I’m doing a lot of volume for upper — I’m doing incline flyes,
incline press, and then we’re doing a push-up. Alright. Are we ready? In five, four, three, two – no pain no gain!
Let’s build that upper chest, let’s go! One, two, three, four, five, six, seven, eight,
nine, ten — stretch that chest and contract at the top! Three, four, five, six, seven,
eight — feet flat! Nine… and ten. Good! Come down, catch a breath, give it a little
rest for 30 seconds, breathe, recover, slow your breathing down, and get ready. 30 seconds go by quickly,
so don’t get too comfortable. Are you ready?
Shake ’em out, we’re gonna go right back up –
in 5, 4, 3, 2, 1 – and go. Down and up. One, two, three, four, five, six – work that upper chest! Seven, eight, nine, ten – let’s go, 10 more. Ten, nine, eight, seven, six, five, four, three, two, and one. Good job! Alright, let’s put the dumbbells down — we just hit the upper chest with two high-volume movements, and we’re gonna get down on the floor, and we’re gonna get some push-ups.
So like I said, you can have your knees down if you need to, or do full push ups,
cross your legs at the top – or, if you want to make it even more challenging, have your feet up on a bench. Your call — whatever works for you,
but we’re doing 20 reps. Alright? We’re gonna get in position – and ready – go! One, two, three, four, five, six,
seven, eight, nine, ten – ten more! Ten, nine, eight, seven, six,
five – last five! – five, four, three, two, and one. Good! Alright, so this is
the third round, and last round. They always say “last round best round” — put it
all into the last round, make you feel better than your first round. Go hard or go home. Alright? This is championship training.
We’re gonna build that upper chest. High volume, high volume, high volume. 20 reps of incline flyes,
20 reps of incline press, and then we get down on the floor. Are you ready? 5, 4, 3, 2, 1 — go back, Remember, control the movement with the elbows,
stretch that chest, and contract. Feet flat. Alright, ready? Go! One, two, three, four, five, six, seven, eight, nine, and ten — ten more! One, two, three, four, five – last five! Let’s count down — one, two, three, four, and five. Good! Put the weight down,
let your knees catch a breath — you’re gonna go right into the press. Or catch a breath for 30 seconds — if you need to,
now take a quick sip of water, come right back, and get right back to work. High-volume upper chest, we have incline presses to go. Get ready, slow your breath down, in three, two, one, and go. Feet flat, bring your dumbbells down — you
don’t have to tap them at the top, just keep that chest up, keep your abs tight, and go.
One, two, three, four, five, six, seven, eight, nine, ten — ten more! Ten, nine, eight, seven, six, five, four, three, two, and one. Good job! That was three rounds — we’re done with the dumbbells,
we’re done with the bench — now we’re gonna get down on the floor, and we’re gonna do push-ups. We want our hands just a
little wider than shoulder-width. You can have your knees down
if you need to — and let’s do this. One, two, three, four, five, six, seven, eight, nine, ten – one, two, three, four, five, six, seven, eight, nine, and ten. Good job! You fought through it, you broke a sweat,
you got that chest pump, hard work, dedication. My name is Ngo,
and this is how I work my chest.

9 thoughts on “Savage Upper Chest Circuit in 10-Min | Burner | Men’s Health

  1. If you want to lose as much as 14 pounds of ugly fat in two weeks, enjoy better health with more energy while eating delicious food, then this is for YOU …

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  2. Guys, never start with flies. You need to be warmed up by more basic exercises before it. (If you are into flies, i prefer cables myself much safer for the shoulders.)

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