Sit back against the bench with a dumbbell held above your torso. Dips are the equivalent of a squat, for the upper body. Supersets are much like a high intensity interval training (HIIT) type workout. The chest is one of the most popular muscle groups to train amongst the fitness and bodybuilding community. Perform 3 supersets of 12 reps for this pair to really feel a burn. Movement: Slowly lower the barbell towards the top of the chest (clavicula) and fully stretch the upper pecs. Lie flat on your back on a bench. 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. Supersets are a highly under utilized tool which can be very powerful for making muscle gains. Slowly lower the weight back over your head, pausing at the bottom and maintaining the stretch. Start with your hands pronated. Essentially, a superset is where you perform one exercise immediately after another with no rest. Movement: Contract the pecs and then begin to lower the weight until the bar is touching the middle of your chest. 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. Superset Chest Workout – The Best 5 Supersets To Build A Bigger Chest Did you know that starting your week with a chest session, is extremely beneficial. Your friends may pretend to be impressed, but when you take off your shirt at the beach, there is no chance anyone is saying that the guy with the chicken chest can probably bench 315. (the internal rotation of the palms creates an optimal stretch in the upper pecs, while minimizing stress on the shoulder joint). This workout for your upper chest is a series of 4 supersets, each with 3 exercises. Incorporating more volume into your workout with things like supersets is an excellent way to grow your muscles. While at first it may be hard for you to use the same amounts of weights that you usually use, your cardiovascular system will get used to the increased workload and then your strength will go back up. The king of chest exercises. If your goal is to grow bigger pecs, then fully fatiguing the muscle from all angles each time you train using supersets should be your protocol of choice. 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. That insures that both bodyparts are getting attacked. You carry out two completely different workouts back-to-back with no relaxation in-between. Breathe in and come down slowly until the bar touches your chest. The bench press should be immediately followed by push ups. Movement: Slowly descend, using the pecs to control your descent, until you have achieved a full stretch. Lower the weight to a count of five, then bring it over your chest to a one-count. Position: Lie on a 45 degree incline bench, grip the bar just a little wider than shoulder width apart, unrack the weight and contract the upper pecs. Stand upright, with chest up, arching the back and squeeze the handles together, just above shoulder height flexing the upper chest. Position: Lie on a 45 degree incline bench, with dumbbells fully extended in the neutral position. Between each superset take 1 min to 1.5 min to rest. Take a pair of dumbbells and do your flat flyes, which will stretch out the lower part of your chest and get it ready for the blood coming into them from the presses you’ll be doing. Grab a hold of each of the handles and take a step forward with your arms straight and behind you. 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. To completely fatigue the muscle it is suggested to perform three sets of the full routine with the following rep range(s): WARNING: This workout is not for the faint of heart – be sure you are an intermediate to advanced weight trainer and have ample rest to recover from this extreme amount of training. Another benefit to supersets is a benefit in power output, you can increase it by 4.7%. Slowly lower the weight down ensuring you keep a slight arch in your back with your shoulder blades retracted. Position: Extend arms over parallel bars, leaning forward and flexing the pecs hard. Next return the dumbbells to the starting position by externally rotating the palms back to the neutral position on the way back up. As you get better at this routine, you can add a little variety by leading your supersets with back exercises instead of chest exercises. 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. Finish the movement by straightening the arms fully and touching the hands together, flexing the chest hard for a full second, feel the burn in the upper chest. Here's how to do it. https://www.gymguider.com/superset-chest-workout-build-a-bigger-chest Position: Set the cable to the highest position, grasp the D handles and take 2 steps forward. Using parallel dip bars, hold yourself in the air. Set up two sets of cables at a high height, with a medium to wide width. ). Try to keep the movement as controlled as possible. This fixation undoubtedly held you back from making gains from day one as the focus was on moving the weight up and down and not on fully fatiguing the chest or working through a full range of motion. When you press up to the top of the movement, ensure you do not totally lock out your elbows to help prevent injury. This targets the mid and upper pecs. Movement: Slowly raise the cables up to shoulder height, keeping tension on the pecs and slightly bend the elbows. Fitness Tutorial conducted by Ricky Moore with the Shocking Super Set edition 4 Supersets for the Back and Chest. How to Get Stronger with These Workout Splits, How to Maximize Muscle Gains with Cable Machine Dropsets, Using The Chest-Supported Row To Build Powerful Lats, Get Bigger Biceps With Hammer Curls and Incline Curls, The Beginner’s Guide to Natural Bodybuilding, Your Guide to the Ultimate Bodybuilding Diet Meal Plan, ALLMAX MEAL PREP Banana Nut Protein Bread, Why Protein Powder Is Essential to a Bodybuilding Diet, Best Foods and Supplements for Boosting Testosterone, Set # 3- 10 reps to failure (optional 1 increment drop set), 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 Superset, The Money Set Dips (weighted) s/w Pec Deck Flyes (shoulder height) s/w Pec Deck Flyes (chest height) Superset, The Finisher Cable Flyes (low position) s/w Cable Flyes (shoulder height) Cable Flyes s/w (high position). You're able to get your chest stretched at the bottom while it fully shortens at the top. The Best Chest & Back Workout With Supersets Workout is a series of 4 supersets, each superset has 2 – 3 exercises. Stay up to date with all the latest news, athlete updates and product information from team ALLMAX. Pause in the contracted position before beginning the next repetition. Superset 2 – Incline Dumbbell Press with Bent Over Rows Our second superset will hammer your upper-chest and again focus on building width and thickness in your upper/middle back with bent over barbell rows. With the same form as a regular barbell bench press, unrack the barbell, with your arms shoulder width apart. Repeat this movement. Nobody cares how much weight you can take off the rack and do a partial rep with. Upper and lower body muscle groups – like barbell curl and leg extension. By starting in a ‘flexed’ or ‘contracted’ position you’ll be activating the muscles of the chest, creating tension, and keeping them engaged throughout the movement. However, the pecs contract fully when the humerous (bone of upper arm) is fully extended and across the chest, therefore, when the dumbbells are squeezed together, this exercise can create the most intense contractions you have ever had! Position: Lie on a flat bench with dumbbells extended over the chest in the neutral position (palms facing each other). A staple in our chest workouts. A1. Pause in the stretch position for a half, to full second and then begin to press your way back up to full extension. 3 sets x 6 reps Lie on a … Incline Barbell Press s/w Incline Dumbbell Flyes s/w Incline Dumbbell Narrow Press. To fully target the mid and lower pectoral muscles, and to minimize tricep recruitment, lean forward slightly. Common forms of supersets are two exercises that targets …. (To make it harder, hold a set of dumbbells at your chest, elbows tucked in tight.) When beginning the concentric motion, try to keep the handles as wide and away from the body as possible, recruiting a maximum number of outer pec fibers. Set a bench up at a 45 degree angle. Warm-up your chest muscles with a dumbbell in each hand do 10 dumbbell bench presses, then 10 barbell bench presses, and then 10 floor presses. In short, you want to eliminate momentum and “own” the weight you’re using. Keep your shoulder blades retracted as you lower the weight down to your chest. Set up two sets of cables with a low height and wide width. As you do this, imagine you are touching the inside of your elbows together to ensure you get a full contraction. The ‘magic’ behind agonist-antagonist supersets is you’re able to have the level of strength you would expect for your next exercise. The further forward you lean, the more chest you use vs the triceps. 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. Begin each set with a contraction, rather than just going into the motion. Sample antagonist Chest/Back super set with recovery period (compound movements) Perform 4 rounds of the superset. 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. It's great to superset when strength training body parts that require a lot of rest between sets. Next return the dumbbells to the starting position by externally rotating the palms back to the neutral position on the way back up. Building a well developed upper chest is like a rite of passage for the pecs, thus transforming your upper body physically from a boy into a man. Press the barbell to full extension and squeeze the inner elbows toward each other to maximize upper chest contraction. Pause for a second at the bottom of the movement and then explode up. Bench Press – This King of the Upper Body exercises is still the best movement for adding inches to the pectorals, triceps and anterior deltoids. This superset creates width and thickness in the upper chest. The big advantage to this finisher is that the transition … Squeeze at the top as hard as you can before lowering the weight again. If the elbows are even slightly bent at the top of the motion, you are not achieving an optimal contraction. 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. As you lower yourself down, lean as far forward as possible, allowing your elbows to flare out as you dip down. Chest-Back Superset Variations. Press the bar back up, to full extension and squeeze the inner elbows towards each other, to maximize the contraction. 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. (the internal rotation of the palms creates an optimal stretch in the pecs, while minimizing stress on the shoulder joint). Barbell Bench Press. You Need These Weighted Supersets When You’re Short on Workout Time ... hands at your temples. Brace and keep stable as you push up. Position: Lie on an incline bench of 45 degrees with dumbbells extended over the chest and palms in the neutral position. Start off the chest-back superset with the exercise combination of Barbell Bench Presses with Wide-Grip Chins. Remember to keep the shoulder blades together and stick that chest out as far as possible. SUPERSET #2 – Flat Dumbbell Fly and Flat Dumbbell Press For the second superset, use two flat-angle exercises. Rest 1 to 2 minutes between sets. Place your hands around the middle of the grips, adjusting according to your own preferences. Targeting the upper, middle, and lower pecs, this is the knockout punch that completely fatigues the pecs and causes them to return a little bigger and stronger for next time. This 4-week program comprised entirely of supersets will turn your love handles into a set of six pack abs. Movement: While squeezing the dumbbells together, slowly lower them towards the upper chest and pause in the bottom position for a half second. MOVE THREE: Flat Dumbbell Chest Press. There is no resting between each exercise within a superset, it’s meant to be performed back to back. Lower your chest as you rotate your hands into a semi-supinated position. As you press the weight, contract your chest and explode forwards. Position: Sit in the seat and place the hands on the pec deck above shoulder height. Incline chest pullovers are a highly underutilised exercise which can really help to grow your chest. Movement: Use a slow eccentric or negative motion and pause for a half second in the stretch position. Movement: Slowly lower the dumbbells and internally rotate the palms throughout the negative portion of the motion, so that the palms face forward at the bottom Position: Lie on a flat bench, grip the bar just a little wider than shoulder width, and unrack the weight. Keep the chest upright once upper arms have crossed the chest and flex the lower chest hard for a full second. This motion is thought by many to only target inner pecs. Furthermore, try to pause at the top and bottom of each position for a full second on every repetition. While supersets are typically performed with no rest between exercises, you can alter them to change up the routine every few … 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. Pause for a second, then lower to the starting position and repeat. The addition of the band increases tension throughout the motion, adding a dynamic load that increases at full extension. 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! 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: … David also runs a private training studio, is Founder and Director of Fit Futures (New Zealand’s first and only personal training service for people with physical disabilities) and is Founder and President of the New Zealand Wheelchair Bodybuilding Federation (NZWBBF). Position: Set the cable to shoulder height. When performing your bent over barbell rows reset the bar to the ground on each repetition (this is known as a ‘Pendlay row’). Press the dumbbells back up to full extension and squeeze a hard contraction for a full second before beginning the next repetition. Slowly elevate the handles up whilst keeping your arms straight and contracting your chest. Squeeze the pecs in a hard contraction to begin the exercise. In my opinion, the best type of supersets for mass gains are the ones performed with opposing muscle … The same muscle group – like barbell curl and dumbbell curl. In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. Position: Set the cable from the lowest position, grasp the D handles and take 2 steps forward, so that the cables come from behind you. Lie on the floor with your feet together, back straight and arms shoulder width apart. Movement: Slowly lower the dumbbells and internally rotate the palms throughout the negative portion of the motion, so that the palms face forward at the bottom 4 supersets to grow your chest to colossal proportion is a series of 4 supersets, each with 3 exercises. Take two steps forward, stand up straight, grasping D handles, fully extend the arms in line with the shoulders and flex the pecs hard. Here are some of the best chest supersets which you should incorporate into your next workout to really get your chest pumped! Or, better still, use all 4 as your entire chest workout. This means being able to create maximum tension in the pecs, slowly lower the weight, pause at the bottom, press it back up, and squeeze out a contraction at the top for a full second, working in the 10 – 15 rep range. Make room for these three routines to amp up the intensity and cut down your gym time. Do not rock the body back and forth, as this creates momentum and decreases pec involvement and workload. Lift the bar from the rack with a medium width grip and lift it until your arms are straight. 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 Slowly lower the weight down ensuring you keep a slight arch in your back with your shoulder blades retracted. Perform 8-12 reps of each exercise for 3-4 supersets. Next, begin to return to the start position, by extending the arms outward and wide until you achieve a peak contraction in the pecs. If you’re trying to build thick, balanced and shredded pecs, supersets are the surefire way to get you there in a hurry. Why do routines usually have chest day on Monday ? 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. Then press the weight back up to the starting position and repeat the movement. 8 to 12 reps 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. If you didn’t achieve a “full” stretch or “peak” contraction, during a particular rep, it doesn’t count! keep the weight light for warn-up. Bring the bar all the way down to your chest to work through full range of motion. By doing this you stimulate the working muscle tissues to develop. I have designed four 3-exercise-supersets that will help develop your pecs like nothing you’ve ever tried before! When retuning to the start position, keep arms fully extended and as wide as possible. The flat bench press can either be the best exercise for adding overall mass, if performed correctly, or the reason your pecs won’t grow if performed incorrectly. When superset training you get a higher total energy expenditure. Lower yourself to the floor and push up, ensuring that you keep your back straight and do full repetitions. This will also increase the time under tension and fully fatigue your pecs. Agonist-antagonist muscles – like barbell curl and triceps pushdown. The barbell bench press is one of the most powerful exercises in really growing your chest. On second thought, putting a heavy chest day as the first workout of the week could be a good thing actually. Slowly lower the weight back to the starting position and repeat. There are dozens of crucial and effective exercises to choose from to sculpt your chest into colossal proportions. Movement: Begin the motion, by slowly controlling the weight back, into the stretch position and slightly bend the elbows at the bottom of the motion. Position: Lie on a flat bench with dumbbells extended over the chest in the neutral position (palms facing each other) squeezing the pecs in a hard contraction to begin the motion. Supersets Meaning. Let’s get started with 4 supersets to grow your chest to colossal proportion. This enables the lifter to make a stronger mind/muscle connection with the pecs, increase the time under tension, create more trauma/tear more micro muscle fibre and squeeze out harder contractions, thus optimizing gains in mass, strength and definition. From the exercises to the awesome pump, nothing is comparable. By decreasing the weight you may not be drawing a small crowd every time you bench, but with some hard work and dedication you may end up with a fan page with you hitting a side-chest pose garnering thousands of likes! Superset #2 – Upper Chest Blast This superset creates width and thickness in the upper chest. Fully extend the arms down to waist height, contract the pecs hard, while keeping the body upright. Your chest and back muscles needs 5 minutes of rest between each set, and you might need a good couple of minutes between exercises for your heart rate to settle back down. Begin by lying on a bench, unracking the barbell with your arms shoulder width apart. Repeat for desired reps. Rest 90 seconds and repeat the remaining 2 supersets. Always use a full range of motion and pause in the stretched and contracted positions. Then squeeze the handles together for a full second, fully contracting the pecs, before beginning the next repetition. Bring your arms parallel to the ground whilst touching your hands together. If you often superset chest and back, alternate between starting with chest and back every other workout to promote overall balance in your physique. However, the difference here is the superset workout is much more focused on resistance training, or in this case, weight training. If you look like you are playing basketball, bouncing the barbell off your chest, having your spotter tweak his lower back peeling weight off you, or only lowering it a few inches each rep, it’s time to rethink your strategy for chest day. You will really blitz your chest, destroying those muscles fibres so it can grow bigger and stronger. Pause once the grips meet one another and slowly lower the weight back to the starting position, repeating the movement. Supersets help you get the most out of your gym time. Supersets help keep you accountable to building a balanced body, because you might superset, say, a chest exercise and a back exercise. This will help increase time under tension, and ultimately ensures that you’re using a full range of motion. Ensure you don’t bend your elbows, only your shoulders should move. We’re coming down the home stretch and the finish line is in sight. They let you work all your muscle groups more completely while still getting enough recovery. Movement: Use the same wide concentric motion as the above flye and really squeeze the lower pecs in the contracted position. Supersets are a fantastic way to get a lot of work done in a very short amount of time. Hold this flexed position for a full second before commencing the next rep. If your pecs aren’t fully pumped after the last superset, this “finisher” will certainly do the trick! When you're short on time, supersets are an effective workout. Grab hold of each of the handles and bring them together, contracting your chest. You may have made some strength gains, but did your chest really grow? In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. Begin by lying on a bench, unracking the barbell with your arms shoulder width apart. Touch your chest with the bar, pause and push up. It’s a great opportunity to trigger new growth in your chest while you are fresh and well rested. By doing this, you avoid half reps and any momentum. Lie with your back flat on a bench elevated at a 45 degree angle. “What do you bench?” is one of the first questions you were probably asked, and the one you cared about most when you first started training. A staple in our chest workouts. Repeat this … For example, when beginning the bench press, unrack the weight and flex the chest hard for a full second before beginning your first repetition. Sit down at the machine with your feet firmly planted to the ground. 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). If the weight is too heavy to fully extend the arms, then it would benefit you to decrease the weight so that you can use perfect form. These two premier exercises are perfect for starting off the chest and back workout. 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. Try to imagine you are pushing the bars into the floor and hold the contraction for a full second before descending into your next rep. Stand straight up and keep the hands and elbows in line with the shoulders throughout the entire movement. Movement: Lower the dumbbells until they touch the chest and then press them back up to full extension, squeezing them together throughout the entire movement. The barbell bench press is one of the most powerful exercises in really growing your chest. Pressing horizontally can help save your shoulders while working the chest. Touch your chest with the bar, pause and push up. Incline Barbell Press s/w Incline Dumbbell Flyes s/w Incline Dumbbell Narrow Press Building a well developed upper chest is like a rite of passage for the pecs, thus transforming your upper body physically from a boy into a man. Pause in the contracted position for a full second before beginning the next repetition. Now that the middle and upper chest has had a nice primer and you are walking around quite swole, here is what I call the money set, to really get you jacked up! Place your legs behind you with your feet crossed over. Chest Superset 5: Cable Crossover & Push Ups. When your next chest day comes around, try to incorporate some of these supersets into your workout. Until the bar just a little wider than shoulder width apart excellent way to grow your.! 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