Bench Press Superset with Bodyweight Push-Ups Switching the focus to the upper body, this superset targets the same muscle group – the pectorals. Supersets help you get the most out of your gym time. 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. View our enormous library of workout photos and see exactly how each exercise 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 + 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. Lower the bar to your stomach, keeping your elbows tight to your sides, then press back up. Superset 2 – Flat Dumbbell Fly and Flat Dumbbell Press: After the incline angles, we are now going to do some flat angle pairings. If you only have 30 minutes to hit the gym some days, supersetting is an awesome way to maximize that window. Hammer strength row machine Hammer strength chest press. Add this in if you really want rock-solid pecs. Prone Incline Curl. Superset #4 High-to-Low Cable Fly. Back-and-chest: When you do, say, a bench press or a pushup, you’re pushing something away from your torso. The opposing motion has you pulling something toward your torso, … We may earn a commission through links on our site. Many people will also superset chest and back exercises for both of the above reasons. Barbell bench press. Don't risk doing a workout improperly! Take Home Message. That allows very little adduction of your arms toward your body, which omits a major function of the muscle. The Best Superset Involving an Inclined Press. 1B. Usually, we take one general program and modify it individually to suit our needs. 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. Fact is, bench press is a great way to help build upper-body strength. Bench Press and Pull Up Bodybuilding Workout - Duration: 6:06. Seated chest press machine Seated row machine. © 2020 Bodybuilding.com. 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. But want to kick it up another notch? 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. Dumbbell bench press Two dumbbell bent over row. 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 … Feel free to use a different lift in your workout that works the same muscle group. So it makes sense to start with an incline pairing when you’re fresh and have the most energy. 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. He likes Star Wars and gluten. 3. 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 6:06. Superset your bench press with a light chest flyes. They let you work all your muscle groups more completely while still getting enough recovery. 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. This is the first, and sometimes only, exercise done by many people on a daily basis for upper-body emphasis. Then, as your chest muscles get ready for the next bench press set, you can bang out a set of squats! Another reason to superset is to build up muscles that are opposing each other but use different exercises for the main muscle group. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Quickly read through our step-by-step directions to ensure you're doing each You may be able to find more information about this and similar content at piano.io, 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. Set up two sets of cables with a low height and wide width. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Barbells allow you to handle more volume which is why the incline barbell press is first. Follow this plan, and pretty soon those pecs will be able to cut diamonds. 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. Supersets, tri-sets and giant sets have become staples in many strength and conditioning programs, and for good reasons. Another reason to superset is to build up muscles that are opposing each other but use different exercises for the main muscle group. The inclined press works your chest, shoulders and triceps, with its main focus being the upper portion of your chest. 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. Plus, there’s something about piling on those plates to help you gauge how much progress you’ve made since you’ve started. 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