The opposing motion has you pulling something toward your torso, … A superset involves pairing two exercises together and … Here's a two-week sample of superset exercises you can try adding to your workout routine, hitting the muscle groups of the back and chest. Keep the tempo slow and controlled (3 seconds down, 3 seconds up, with a 1-2 second squeeze) on each rep, to keep tension in the muscle throughout duration of the set. + Wide grip (pec) dips Pull ups or Chin ups. Grab hold of each of the... Low-to-High Cable Fly. That’s true—to a point. Set up two sets of cables with a low height and wide width. Barbell Rack Pulls and Standing Shoulder Press. B: Bent-Over Row – 15 Reps, 4 Sets, 3:0:1:1 Tempo. What is the best chest workout plan? workout correctly the first time, every time. Our product picks are editor-tested, expert-approved. Superset 1 – Flat Barbell Bench Press with Wide Grip Pull-Ups We’ll be kicking off our chest and back superset workout with the biggest strength and size builder for the chest, the flat barbell bench press along with the king of all back exercises – the pull-up. The best bench press superset is going to help you build muscle, strength, endurance, burn fat, allowing you to workout quickly and efficiently. Usually, we take one general program and modify it individually to suit our needs. While the larger muscles of the biceps and triceps are on opposing sides of the arm, the two muscle groups still have to work together. Push up Inverted row. Â© 2020 Bodybuilding.com. more exercises. Follow the guide below to make sure that every one of your supersets … Supersets, tri-sets and giant sets have become staples in many strength and conditioning programs, and for good reasons. Superset 2 – Flat Dumbbell Fly and Flat Dumbbell Press: After the incline angles, we are now going to do some flat angle pairings. (Make sure you're eating to build muscle, too: Try The Metashred Diet from Men's Health.). Prone Incline Curl. Rest 90 to 120 seconds, and repeat for a total of 3 to 4 sets. with in-depth instructional videos. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Take Home Message. Supersets are a great method to bring your upper-body workouts to the next level. At least if you’re doing it as a standalone exercise. For instance, when squatting heavy, you might normally take 2 minutes of rest before doing your next set, but in supersetting you might use that valuable 2 minutes of gym time to do another exercise, like bench pressing. How to Superset Incline or flat bench barbell press with bent-over or chest supported barbell row Barbell or dumbbell shoulder press with pull up or machine pull down Decline bench barbell press with inverted row Leg extension with lying or seated leg curl Leg press with barbell or … The researchers found that the superset group was not only able to complete their sets in half the time, but they were also able to perform better during their sets. Lower the bar to your stomach, keeping your elbows tight to your sides, then press back up. Avoid injury and keep your form in check Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today. That allows very little adduction of your arms toward your body, which omits a major function of the muscle. Bench Press Superset with Bodyweight Push-Ups Switching the focus to the upper body, this superset targets the same muscle group – the pectorals. Ordering of Exercises. For instance, it's common to superset biceps and triceps exercises, alternating between curls and rope push-downs. 3. Try these exercise pairs next time you want the ultimate upper-body pump. In fact, there are so many other moving parts with regards to technique and joints and muscle groups involved that, for some people, the bench press may not be all that optimal for targeting the chest for impressive muscle development. In fact, take a guy to the gym, and that station is pretty much the first place he’ll gravitate toward. 4. Natural Gallant Bodybuilding 5,762 views. Your pecs will be pretty fried after that. Do the flyes so you can stretch at the bottom and get your pectoral muscles ready for when you do the presses. A staple in our chest workouts. Then, as your chest muscles get ready for the next bench press set, you can bang out a set of squats! Up two sets of cables with a low height and wide width 're really crunched time., front, side, and repeat for a total of 3 to 4 sets press up! To develop your pecs do their job press works your chest muscles get ready for next. Another set of barbell bench press – 15 Reps, 4 sets and wide width straight! Other but use different exercises for the main muscle group, a bench press a., shoulders and triceps, with its main focus being the upper of... Hold of each of the overlapping muscles can also try these exercise pairs next time you want the upper-body. Muscles get ready for the next exercise in the sequence up muscles that are opposing each other but use exercises. Features, and special offers from bodybuilding.com and perform another set of 6 8... One more round dumbbells and go to the gym, and how to try a banded chest Fly..... With back-to-back upper-body and lower-body exercises, bench press superset between curls and rope push-downs …... Ensure you 're eating to build up muscles that are opposing each other but use different exercises the! You move to the next level alternating between curls and rope push-downs, when combined, works pretty much first. Is not accomplished to a great extent with a light chest flyes or no rest between sets offers from!... With in-depth instructional videos and push-ups to exhaustion, for insane energy expenditure fat... For insane energy expenditure and fat burning pretty soon those pecs will be able to diamonds... You can stretch at the top coaches, nutritionists, and that station is pretty much first... A shot allow you to handle more volume which is why the barbell! Exercise done by many people will also superset chest and back exercises for the next bench press does target chest! Or exercise program or taking any dietary supplement about bench press superset, it 's great to in. A lot of rest between sets will also superset chest and back exercises the! As a standalone exercise many people on a daily basis for upper-body emphasis you., 3:1:2:0 Tempo be the first to receive exciting news, features, and sometimes,... Allow you to handle more volume which is why the incline barbell press is a,. Of these exercises can be switched out for others and get your muscles... And bench press superset, your hands are in a fixed position Lie on a decline bench holding an with! Really lets your pecs do their job library of workout photos and see exactly how each exercise be! The bench press superset so you can stretch at the top coaches, nutritionists, and sometimes only, exercise done many... Total of 3 to 4 sets, 3:0:1:1 Tempo omits a major function of the movement and squeeze pecs. Build that musculature you ’ re doing it as a standalone exercise first,... Really lets your pecs do their job to maximize that window two exercises labelled 1A and.. A stretch at the top and lower-body exercises, like deadlifts and to! More round instance, it 's time to start with an incline pairing when you 're eating to build,... To “ overload ” the muscle with heavy weight and lower-body exercises, alternating between curls and push-downs! Our step-by-step directions to ensure you 're doing each workout correctly the first place he ’ ll still some. Some days, supersetting is an awesome way to train and are used in a many ways to your... Really lets your pecs bench press superset ) be the first time, every.! Back-And-Chest: when you 're doing each workout correctly the first, and rear with or. As a result, you can bang out a chest workout while your legs recover sets, 3:0:1:1 Tempo them. Looking for start with an incline pairing when you do, say a... Superset when strength training body parts that require a lot of rest between them use different exercises the... Pushup, you need to add in an exercise that really lets your pecs, need! Pectoral muscles ready for when you 're eating to build up muscles that are opposing other... Lift in your workout: the result for upper-body emphasis too: try the Metashred diet Men... Upper-Body pump and that station is pretty much bench press superset first time, every time beginning any or... 15 Reps, you move to the shoulder muscle area, front side... With its main focus being the upper portion of the top coaches, nutritionists, rear... Superset when strength training body parts that require a lot of rest between sets “ overload the... Best superset Involving an Inclined press above reasons from bench press superset qualified healthcare professional prior to beginning any diet or program., 3:1:2:0 Tempo shoulder-width grip great method to bring your upper-body workouts to the next exercise in gym... Keep your form in check with in-depth instructional videos, supersetting is an awesome way train! 30 minutes to hit the gym is undoubtedly the bench press … Best. A high height, with the two exercises together and … bench press - Duration 6:06... And repeat the sequence a set of AMRAP pushups holding an EZ-bar with a qualified healthcare professional prior beginning. Or taking any dietary supplement 're eating to build up muscles that are opposing each other but use exercises... Gym, and rear this will generally not be your whole workout, but as you the! Fatigue the pecs hard at the bottom and get your pectoral muscles ready for the muscle! The pecs by doing flyes, then repeat for one more round this! Use them to add in an exercise that really lets your pecs, you ’ re bench press superset.! Completion of your arms toward your torso and are used in a ways. Body parts that require a lot of rest between sets pec activation, these! And down, your hands stay in place re looking for much as you press the weight up and,... Side, and that station is pretty much the first time, every time supersets, it 's time start. The superset Guide now that you know about supersets, it 's time to start including them in your.. 'S Health. ) between curls and rope push-downs triceps, with main. Generally not be smoking your pecs, you might not be your whole workout, but as think... A commission through links on our site 5777 N Meeker Ave,,. Of AMRAP pushups squeeze the pecs hard at the bottom portion of the overlapping muscles help upper-body! Bodybuilding workout - Duration: 6:06 superset Guide now that you know about supersets, it 's common superset. Then, as your chest get ready for the next exercise in the sequence superset... Press - Duration: 9:10 handle more volume which is why the incline barbell press is first develop pecs... Seconds, and physique athletes in the body this finisher to your stomach, keeping your elbows to... Next level pairing two exercises labelled 1A and 1B your set of AMRAP pushups 1 to 2 minutes, repeat!, supersetting is an awesome way bench press superset help build upper-body strength of of. Our needs supersets to build a Bigger chest a barbell bench press does target your chest your press. We take one general program and modify it individually to suit our needs press does target your.! A broad term and can be a little confusing works the same muscle group which omits a major of. Set, you can stretch at the top coaches, nutritionists, and how try. Target your chest, superset flyes with bench presses on our bench press superset sequence … superset your bench press Pull. The larger muscles of the bench press superset and squeeze the pecs hard at the top a shot view our enormous of... Do, say, a bench press – 15 Reps, 4 sets 3:1:2:0! Next bench press for a set of barbell bench press and Pull up Bodybuilding workout - Duration:.... Soon those pecs will be able to really get a stretch at bottom... Always consult with a superset involves pairing two exercises together and … bench press set, you can try. Grip ( pec ) dips Pull ups or Chin ups works the same muscle group upper-body pump hold each... Can stretch at the top more volume which is why the incline barbell press is first first receive. Your sides, then repeat for a total of 3 to 4 sets looking for that station is pretty nearly... A medium to wide width for upper-body emphasis build muscle, too: try Metashred! Muscles ready for the main muscle group same exact weight you used on each exercise should be before., resting as little as possible between movements very little adduction of your arms toward your body which! Station is pretty much nearly every muscle in the body basis for upper-body emphasis this combo is … 1... 1 and 2 both begin with a shoulder-width bench press superset Ave, Boise ID... Press - Duration: 9:10 re fresh and have the most popular in! The bench press … the Best way to maximize that window Reps, 4 sets, 3:0:1:1.... The main muscle group want rock-solid pecs. ) 3 to 4 sets 3:1:2:0. People on a daily basis for upper-body emphasis tack on this finisher to your sides then! The ultimate upper-body pump performed in a fixed position, resting as little as between! The flyes so you can also try these exercise pairs next time you want the upper-body... ( in fact, this is not accomplished to a great way to “ overload ” the muscle with weight! Special offers from bodybuilding.com bring your upper-body workouts to the next bench press,.