Cable crossovers Seated cable row. Superset Chest Workout | The Best 4 Supersets To Build A Bigger Chest. What is the best chest workout plan? Workout 4. Barbells allow you to handle more volume which is why the incline barbell press is first. Supersetting an agonist with an antagonist muscle (such as supersetting a chest exercise with a back exercise, like bench press and barbell rows) Supersetting exercises for the same muscle group In these shoulder workouts, your focus will be on number 2 … Already have a Bodybuilding account with BodyFit? Be the first to receive exciting news, features, and special offers from! Barbell Rack Pulls and Standing Shoulder Press. Tony Gentilcore, C.S.C.S., owner of CORE in Boston has worked with thousands of clients ranging from professional athletes to weekend warriors in his 15+ years in the industry. The pullover/row combo also utilizes the pre-exhaust technique. © 2020 Think of this as the best way to “overload” the muscle with heavy weight. You'll probably see a huge muscle pump from working some of the overlapping muscles at the same time, and you'll totally appreciate the way you've maximized your workout time. The Best Superset Involving an Inclined Press. To bring up your chest, superset flyes with bench presses. Pre-exhaust the lats with the decline pullover then go straight into the barbell row. The barbell bench press is one of the most powerful ... Superset #2. Do the flyes so you can stretch at the bottom and get your pectoral muscles ready for when you do the presses. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. Follow this plan, and pretty soon those pecs will be able to cut diamonds. 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. Then tack on this finisher to your workout: The result? View our enormous library of workout photos and see exactly how each exercise Dumbbell bench press Two dumbbell bent over row. Conclusion. 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 … Prone Incline Curl. 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. While longer rest periods are often needed between sets of bench press lifting, the back and arm muscles are also slightly hit, so it makes sense to throw in some pull-ups for a superset! Superset #1. This move will targets the pectoral muscles in a way the bench press can’t, and it’s a great way to feel the muscle working. Barbell Bench Press. Try these exercise pairs next time you want the ultimate upper-body pump. That’s true—to a point. As a result, you might not be smoking your pecs as much as you think. Perform one set of resisted push-ups, using either bands, chains, or weight vest, for as many reps as possible (AMRAP). Lower the bar to your stomach, keeping your elbows tight to your sides, then press back up. ... Superset 2. Superset with. That’s because your hands are in a fixed position. A staple in our chest workouts. with in-depth instructional videos. Supersets are an efficient way to train and are used in a many ways to match your goals. Don't risk doing a workout improperly! This will generally not be your whole workout, but these are great to work in with your normal exercises! Superset your bench press with a light chest flyes. Some of these exercises can be switched out for others. A superset is when two or more exercises hitting different muscle groups are performed in a row without rest between them. A perfect compound superset for this muscle group would be the incline and decline bench press or decline chest press paired with chest flies. However, if you ask most guys why they bench press, they’ll often say they do it to help with better chest development. Most important superset for bench press - Duration: 9:10. Sign In. For instance, it's common to superset biceps and triceps exercises, alternating between curls and rope push-downs. Hammer strength row machine Hammer strength chest press. Another reason to superset is to build up muscles that are opposing each other but use different exercises for the main muscle group. After the last rep, rack the barbell and immediately grab a set of light dumbbells (20-35 lbs) and perform a set of 12 to 15 repetitions of chest flyes. You’ll use the same exact weight you used on each exercise yesterday, but now the exercise order is swapped. Standing Biceps Curl. B: Bent-Over Row – 15 Reps, 4 Sets, 3:0:1:1 Tempo. All rights reserved. Wrapping up. Join today and unleash the power of BodyFit! We may earn a commission through links on our site. A superset is a pair of exercises performed one after another with little or no rest between sets. Perform the exercises in order, resting as little as possible between movements. Fact is, bench press is a great way to help build upper-body strength. Add this in if you really want rock-solid pecs. This is another great superset combo which, when combined, works pretty much nearly every muscle in the body. Try experimenting with back-to-back upper-body and lower-body exercises, like deadlifts and push-ups to exhaustion, for insane energy expenditure and fat burning. Superset with. It's traditionally performed with a barbell. the best kind of bench press to blast your pecs, 19 Exercises That Make You Better At the Bench Press, ​The Most Important Exercise To Do If You Bench Press A Lot, These 8 Exercises Will Help You Master the Bench Press, The Genius New Exercise That Will Skyrocket Your Bench Press. Without getting too deep into an anatomy lesson, one of the major functions of the pectoral muscles—the muscles on top of your chest—is to adduct, or bring together, your arms to the midline of your body.℠ and BodySpace® are trademarks of 4. Close-Grip Bench Press. The “key” to a great bench press pairing is to alternate different exercises with your bench press, reducing the resting period, allowing you to work out your body in is little time as possible. 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. Quickly read through our step-by-step directions to ensure you're doing each So we program your supersets like this: Set #1 of the bench press Rest 2 minutes Set #1 of the barbell row Rest 2 minutes Set #2 of the bench press Rest 2 minutes Set #2 of the barbell row It’s actually much more of a full-body movement than many people think, incorporating muscles like the triceps, shoulders, abs and even the legs, when you factor in leg drive. Grab hold of each of the... Low-to-High Cable Fly. Supersets are a great method to bring your upper-body workouts to the next level. 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. We break down what supersets are, what science says about them, and how to use them. 5 Natural Gallant Bodybuilding 5,762 views. 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. Immediately upon the completion of your set of reps, you move to the next exercise in the sequence. Back-and-chest: When you do, say, a bench press or a pushup, you’re pushing something away from your torso. Push up Inverted row. Immediately remove the load, and perform another set of AMRAP pushups. In the superset group, subjects alternated between the two exercises whereas in the traditional set group the subjects first did 3 sets of bench press and then 3 sets of seated row. Here's how to do it. Thoracic extensions. (In fact, this is the best kind of bench press to blast your pecs.). How Lie on a decline bench holding an EZ-bar with a shoulder-width grip. Or, try switching between three exercises, with your first exercise being front squats with either dumbbells or a barbell, your second exercise being overhead presses with dumbbells, and your third being a chest exercise like pec-focused dips. Our entire staff trains together at Cressey Performance. Plus, there’s something about piling on those plates to help you gauge how much progress you’ve made since you’ve started. Bench Press Superset with Bodyweight Push-Ups Switching the focus to the upper body, this superset targets the same muscle group – the pectorals. Then, as your chest muscles get ready for the next bench press set, you can bang out a set of squats! This combo is … You’re able to really get a stretch at the bottom portion of the movement and squeeze the pecs hard at the top. 6:06. But want to kick it up another notch? Set up two sets of cables at a high height, with a medium to wide width. The most popular exercise in the gym is undoubtedly the bench press. 3. (Make sure you're eating to build muscle, too: Try The Metashred Diet from Men's Health.). He likes Star Wars and gluten. Barbell bench press. The best bench press superset is going to help you build muscle, strength, endurance, burn fat, allowing you to workout quickly and efficiently. The end result is a monster-sized, double pump on some of the overlapping muscles! Superset #3. Superset with. BodyFit is your solution to all things fitness. 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. 1B. Bench Press and Pull Up Bodybuilding Workout - Duration: 6:06. Take a pair of dumbbells and go to the bench. Set up two sets of cables with a low height and wide width. Chest Superset 1: Incline Barbell Press & Incline Dumbbell Fly No one has ever been knocked for having an upper chest that was too developed. Then, as your chest muscles get ready for the next bench press set, you can bang out a set of squats! In fact, take a guy to the gym, and that station is pretty much the first place he’ll gravitate toward. Seated chest press machine Seated row machine. That allows very little adduction of your arms toward your body, which omits a major function of the muscle. Rest 90 to 120 seconds, and repeat for a total of 3 to 4 sets. Superset is a broad term and can be a little confusing. This move will targets the pectoral muscles in a way the bench press can’t, and it’s a great way to feel the muscle working. Superset 2 – Flat Dumbbell Fly and Flat Dumbbell Press: After the incline angles, we are now going to do some flat angle pairings. Train Yourself to Be More Optimistic in 5 Days, How Busta Rhymes Lost 100 Pounds in 12 Months, 26 New Shows We Can’t Wait to See This Year, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. The solution? If you really want to develop your pecs, you need to add in an exercise that really lets your pecs do their job. Supersets, tri-sets and giant sets have become staples in many strength and conditioning programs, and for good reasons. The inclined press works your chest, shoulders and triceps, with its main focus being the upper portion of your chest. This is the pre-exhaust version of workout 3. Quad – Hamstring supersets Leg extension Leg curl. A: Bench Press – 15 Reps, 4 Sets, 3:1:2:0 Tempo. From that point, you either rest and repeat the sequence … Supersets help you get the most out of your gym time. should be done before you give it a shot. workout correctly the first time, every time. You’ll still get some pec activation, but as you press the weight up and down, your hands stay in place. ... One group performed a traditional bench press … Incline Barbell Bench Press: 3: 8-10: Superset 2 - Flat: Flat Dumbbell Fly: 3: 10-12: Flat Barbell Bench Press: 3: 10-12: Superset 3 - Decline: Decline Dumbbell Fly: 3: 10-12: Decline Barbell Bench Press: 3: 10-12: Day 2: Superhero Shoulders. Superset #4. Ordering of Exercises. Perform a set of barbell bench press for a set of 6 to 8 reps. The barbell bench press does target your chest, which can help you build that musculature you’re looking for. Hip Thrust. For instance, it's common to superset biceps and triceps exercises, alternating between curls and rope push-downs. Mid Pec Primer Flat Bench Press s/w Flat Bench Dumbbell Flyes s/w Flat Bench Dumbbell Narrow Press Superset Upper Chest Blast Incline Barbell Press s/w Incline Dumbbell Flyes s/w Incline Dumbbell Narrow Press … Triceps Overhead Extension. Combination Exercises for Weight Loss Some of the best combination exercises for weight loss are going to use major muscle groups and high intensity exercises. You may be able to find more information about this and similar content at, Runner Honors Stacey Abrams With Strava Portrait, How to Make Virtual Races More Fun in 2021, The 5 Best Pairs of Rowing Gloves for Men, Bear Grylls Shares Full-Body 'Wilderness Workout', A Bodybuilder Perfected This Workout Over 21 Years, Guys, Stop Trying to Train the Women in Your Life, 2 Athletes Get Wrecked by Army Combat Fitness Test, This 15-Minute Workout Skips for Strength. At least if you’re doing it as a standalone exercise. Many of you know that there are three heads to the shoulder muscle area, front, side, and rear. The opposing motion has you pulling something toward your torso, … Wide grip (pec) dips Pull ups or Chin ups.'s authors include many of the top coaches, nutritionists, and physique athletes in the world today. A superset involves pairing two exercises together and … Fatigue the pecs by doing flyes, then immediately hit the bench without rest. The king of chest exercises. Another reason to superset is to build up muscles that are opposing each other but use different exercises for the main muscle group. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. If you only have 30 minutes to hit the gym some days, supersetting is an awesome way to maximize that window. Superset #4 High-to-Low Cable Fly. Superset your bench press with a light chest flyes. Rest for 1 to 2 minutes, then repeat for one more round. So it makes sense to start with an incline pairing when you’re fresh and have the most energy. Leg press seated leg curl. It's great to superset when strength training body parts that require a lot of rest between sets. Follow the guide below to make sure that every one of your supersets … Upper-Body Supersets for Your Arms, Shoulders, Chest and Back | That way, you can bang out a chest workout while your legs recover. This is not accomplished to a great extent with a barbell bench press. 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. Crunch. more exercises. 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. This is the first, and sometimes only, exercise done by many people on a daily basis for upper-body emphasis. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. You can also try these supersets when you're really crunched for time. Take Home Message. Your pecs will be pretty fried after that. Usually, we take one general program and modify it individually to suit our needs. (Here's how to try a banded chest fly.). + Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Our product picks are editor-tested, expert-approved. The last thing you need is to test your spine’s limits, over and over again, during a superset. They let you work all your muscle groups more completely while still getting enough recovery. Much like leaving the toilet seat up or never getting tired of watching Jason Bourne movies, it’s pretty much in every guy’s DNA to barbell bench press. Recently, it was Tony Gentilcore's turn to write up the monthly program, and our first superset on a Thursday lift was as follows: A1) Bench Press Clusters: 4 x (4x2) — 10s The Superset Guide Now that you know about supersets, it's time to start including them in your workouts. Feel free to use a different lift in your workout that works the same muscle group. Already have a account with BodyFit? Many people will also superset chest and back exercises for both of the above reasons. While the larger muscles of the biceps and … When you start doing supersets, you'll find that your endurance may be a problem as you go from exercise to exercise, but before long you'll learn to love these workouts. Avoid injury and keep your form in check