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. © 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! 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