Furthermore, try to pause at the top and bottom of each position for a full second on every repetition. Position: Extend arms over parallel bars, leaning forward and flexing the pecs hard. Slowly lower the weight back to the starting position and repeat. Press the barbell to full extension and squeeze the inner elbows toward each other to maximize upper chest contraction. Position: Sit at the end of the seat, with shoulder blades against the backrest, so that you can create an angle which targets the lower pecs (much like a decline bench). In my opinion, the best type of supersets for mass gains are the ones performed with opposing muscle … The barbell bench press is one of the most powerful exercises in really growing your chest. This targets the mid and upper pecs. Since the longest and most challenging range is from the low cable position, we will begin from there (upper chest to lower) and work our way up. Or, better still, use all 4 as your entire chest workout. The Best 5 Supersets To Build A Bigger Chest - Superset Chest Workout - The Best 5 Supersets To Build A Bigger Chest -Superset Chest Workout - First, supersets can provide a metabolic benefit. Movement: Use a slow eccentric or negative motion and pause for a half second in the stretch position. Incline Barbell Press s/w Incline Dumbbell Flyes s/w Incline Dumbbell Narrow Press Most people would have walked away satisfied after the first two supersets, but by continuing with this barrage, you’re going to add some serious shape and detail by targeting the mid, upper and lower pecs. Remember to keep the shoulder blades together and stick that chest out as far as possible. You may have made some strength gains, but did your chest really grow? Lie flat on your back on a bench. As you do this, imagine you are touching the inside of your elbows together to ensure you get a full contraction. Set up two sets of cables with a low height and wide width. Perform 8-12 reps of each exercise for 3-4 supersets. It's great to superset when strength training body parts that require a lot of rest between sets. Set a bench up at a 45 degree angle. MOVE THREE: Flat Dumbbell Chest Press. 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; Length of the workout: … When retuning to the start position, keep arms fully extended and as wide as possible. These two premier exercises are perfect for starting off the chest and back workout. This 4-week program comprised entirely of supersets will turn your love handles into a set of six pack abs. Slowly lower the weight down ensuring you keep a slight arch in your back with your shoulder blades retracted. The barbell bench press is one of the most powerful exercises in really growing your chest. This superset creates width and thickness in the upper chest. In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. Lie on the floor with your feet together, back straight and arms shoulder width apart. The king of chest exercises. Bring the bar all the way down to your chest to work through full range of motion. This protocol is not suggesting that you go light, but it is suggesting that you use “appropriate” weight that you can control throughout the entire range of motion. A1. Begin by lying on a bench, unracking the barbell with your arms shoulder width apart. Movement: Contract the pecs and then begin to lower the weight until the bar is touching the middle of your chest. Position: Lie on an incline bench of 45 degrees with dumbbells extended over the chest and palms in the neutral position. Slowly lower the weight down ensuring you keep a slight arch in your back with your shoulder blades retracted. Position: Lie on a 45 degree incline bench, with dumbbells fully extended in the neutral position. Well, it could be that the majority of gym goers are pumped up for doing some bench pressing and chest after their rest day on Sunday. Position: Set the cable to shoulder height. For example, if you’re going from a chest exercise to another chest exercise, your chest muscles are going to a bit fatigued so you won’t be as strong on that following exercise (and there are some benefits to this, which I’ll cover more below! 4 supersets to grow your chest to colossal proportion is a series of 4 supersets, each with 3 exercises. Movement: Use the same wide concentric motion as the above flye and really squeeze the lower pecs in the contracted position. In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. Place your hands around the middle of the grips, adjusting according to your own preferences. Chest – Incline barbell bench press Usually, the upper part of the chest is lacking for most people, which is exactly why we’ll prioritize it and throw an incline press to start off the workout When you're short on time, supersets are an effective workout. Try to keep the dumbbells as far away from you as possible throughout the eccentric and concentric part of the motion to maximize stretch and pectoral muscle fiber recruitment. Pause in the stretch position for a full second and then begin the concentric part of the motion by pushing the handles toward the floor and fully extending the arms wide and away from the body. (To make it harder, hold a set of dumbbells at your chest, elbows tucked in tight.) In short, you want to eliminate momentum and “own” the weight you’re using. To completely fatigue the muscle it is suggested to perform three sets of the full routine with the following rep range(s): Flat Bench Press s/w Flat Dumbbell Flyes s/w Flat Dumbbell Narrow Press. You're able to get your chest stretched at the bottom while it fully shortens at the top. Supersets help keep you accountable to building a balanced body, because you might superset, say, a chest exercise and a back exercise. Superset #2 – Upper Chest Blast This superset creates width and thickness in the upper chest. The same muscle group – like barbell curl and dumbbell curl. Movement: Slowly descend, using the pecs to control your descent, until you have achieved a full stretch. This motion is thought by many to only target inner pecs. When you press up to the top of the movement, ensure you do not totally lock out your elbows to help prevent injury. You will need to begin with a lower weight for the low cable position and increase weight each time you raise the cable position as the difficulty level decreases as the cable position moves higher. While supersets are typically performed with no rest between exercises, you can alter them to change up the routine every few … The king of chest exercises. With perfect form your pecs should work through a full range of motion, use a slow negative tempo to create time under tension, pause in the contracted position to really squeeze/flex the pecs and work in a rep range suitable to pump and create trauma in the muscles. Chest And Triceps Superset Exercise – Muscular tissues to Develop Larger Chest And Triceps Superset Exercise.These exercises are nice as they comply with a superset rule. Touch your chest with the bar, pause and push up. Position: Lie on a flat bench with dumbbells extended over the chest in the neutral position (palms facing each other). It’s a great opportunity to trigger new growth in your chest while you are fresh and well rested. Squeeze the pecs in a hard contraction to begin the exercise. Stand upright, with chest up, arching the back and squeeze the handles together, just above shoulder height flexing the upper chest. Then squeeze the handles together for a full second, fully contracting the pecs, before beginning the next repetition. Movement: Begin to lower the arms, slightly internally rotating the palms forward and bending the elbows to maximize stretch in the pecs and pause in the bottom position. Let’s get started with 4 supersets to grow your chest to colossal proportion. As a fitness writer, trainer and high-performance coach, David’s major focus is to help as many people as possible to achieve optimal health, wellbeing and athletic performance. Repeat for desired reps. Rest 90 seconds and repeat the remaining 2 supersets. 8 to 12 reps Brace and keep stable as you push up. Perform 3 supersets of 12 reps for this pair to really feel a burn. There are dozens of crucial and effective exercises to choose from to sculpt your chest into colossal proportions. 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