A staple in our chest workouts. If your gym doesn’t have body suspension training bands, use a resistance band and do standing flyes for the same duration. The cable crossover can be very effective for the lower pecs. Supersets are magical. The difference is the order in which they come and the combination with other exercises. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. We teach you how to do thousands of exercises! Learn how to cook delicious healthy meals and snacks! Push yourself here and you’ll see those results later when you’re having to buy new shirts because of how much you grew. The standing plate presses will have you holding two small plates together (5s or 10s). Sunday: chest and back superset workout B; It’s the same 4-day split, with an adjustment to where each training days lands. That is body suspension training. Grab one pair of dumbbells and make your way to the bench. Chest Superset 2: Flat Dumbbell Fly & Flat Dumbbell Press. If you’re working out at a crossover station, just drop down and do the push-ups immediately afterwards. Once you finish there, go to a machine press and preferably one that is seated. This doesn’t simply mean do those simple rotator cuff exercises and stretch. Your email address will not be published. First is standing plate presses which calls for you to hold two small plates together like 5’s or 10’s. Learn how to get order discounts and FREE fitness gear! This 3 – day split workout is done using “supersets,” meaning that you will do two different exercise series in a row and then have a 60-second rest. Related: 7 Tips to More Effective Chest Training. 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 There is a reason chest day typically comes on Monday. So hopefully at this point weight and strength isn’t as important to you because it’s later in the workout and the goal is to tear down the fibers. Repeat this format until all supersets are done then move on to the next exercise pairing. Sample antagonist Chest/Back super set with recovery period (compound movements) Perform 4 rounds of the superset. The cables serve you because you’ll keep tension on the pecs throughout the entire set since the weights on the pin can’t touch the rest of the stack. superusers are incredible as not solely […] I gave this workout a try yesterday for the first time and it felt awesome. You will be training semi-heavy here, at least in the beginning. In today’s post, I’m going to share my 6 favorite bodyweight supersets for … The king of chest exercises. The content of this field is kept private and will not be shown publicly. Thanks again for the feedback and thanks for supporting M&S. Learn how to build muscle, burn fat & stay motivated. The Workout. By doing this you stimulate the working muscle tissues to develop. However, many bodybuilders such as Dave Draper and Arnold Schwarzenegger have used them with great success for mass-building purposes. Every so often I will go with a friend or colleague. For your third round of these, take them to absolute failure. Reps: 6-10 If you’re already spending hours at the gym, slaving away over rusty iron day in day out, you might want to know how to increase the effectiveness of your training so that you can see better progress in less weeks. This workout also starts with free weights and transitions into machine and bodyweight work. Lines and paragraphs break automatically. Thanks for this. Web page addresses and e-mail addresses turn into links automatically. By Michael Jennings. What's good Roger I just the workout I love it the pump is nasty..thanks for the great workout, Muscle & Strength, LLC With me so far? Once you see progress stall, find something else. You want to shock your chest muscles, so you better get ready to switch up your routine. At this stage of the game, that little time can make all the difference between an “ok” workout and an awesome workout. Get your head right before you start this. These exercises will isolate your muscles and you will be able to do enough reps while avoiding getting hurt in the process. Now we’re going with a flat angle pairing. Cable crossovers will be awesome for your lower chest and you’ll be able to keep them under pressure during the entire set since the weights you’re lifting won’t connect with the stationary weights below them. This is the final superset, so you know you’re almost done and that will get your spirits up. If you’re having a lousy day, let all your negative energy out when you start exercising. Do this superset three times with 10, 8 and 6 reps of each exercise, respectively. Once that time passes, take a body suspension training band and do bodyweight flys from them. This is where the pec deck comes in – you should focus this workout on your chest, so don’t bring the handles together. When you’re past those 30 seconds, get a body suspension training band and do some bodyweight flyes for 30 seconds. Barbells allow you to handle more volume which is why the incline barbell press is first. All of these supersets have two basic components – a pressing exercise and a fly movement. Monday Cutting Workout: Push. The only thing better than a great chest workout is one that saves time which is why we should all appreciate supersets. Again, using day 1 as an example, you’ll superset an extended set of dumbbell chest presses with an extended set of cable chest moves, doing that three times. Sometimes though, chest exercises can consume a lot of time, so we use supersets to cut it shorter by about half, since you’ll be doing two sets for the time it takes to do one without using supersets. They will help you isolate the muscles and get quality reps in while keeping the risk of injury low. Do you like quick, fun, effective workouts? Hardgainer and veteran fitness writer Roger "Rock" Lockridge started training in 1999, and has been featured in numerous publications and fitness sites. The only downside is they slightly limit your strength gains because you’re doing one exercise right after another.. Thanks for reading and supporting M&S! Maurice, if you press the plates in front of you at arms' length, your pecs will do most of the work but your shoulders will be a little involved. As for the body suspension flyes, you might have heard of TRX. Since you’re training with extra intensity, you might lack the strength or stamina to do both of these exercises back to back, so make sure that you adjust the weight to the one you need in order to not get hurt. You may rest 60 seconds between superset pairs. Performing these exercises when you are most energetic and fully rested is extremely beneficial. Slowly bring them back to your chest and repeat. Place your feet flat on the floor, shoulder-width apart, and keep your back firmly against the seat. Learn how real people made their transformations! When you’re done with that, head on over to a machine press with a seat if possible. First, you’re going to use time under tension so the set will be determined by time instead of counting reps. Second, you’re going to use non-traditional exercises. Touch your chest with the bar, pause and push up. Squeeze the pecs while you do this. There are three classic antagonist superset combinations (most popular): Chest with back, biceps with triceps and quads with hamstrings. Related: Top 3 Exercises for Chest Muscle Development. This is because we want to shock the pecs. When you’re done with them, take a pair of dumbbells that you previously selected and do the incline flyes with them. What if I don't have access to a Pec Deck? Is 6 to 8 weeks to long? M&S weekly newsletter sends you workouts, articles and motivation based on your goal. So it makes sense to start with an incline pairing when you’re fresh and have the most energy. What's good, Angel? As soon as you finish your presses, grab your dumbbells and knock out your incline flyes. Working with a barbell will let you lift more weight, which means that the incline barbell presses should go first. There is a flye movement that you can do with the TRX strap that works the pecs hard. You can never develop your upper chest enough, so make sure you start with two incline exercises when you are at your best and strongest right when you start your workout. Learn how real people made their transformations! 3. I think the best chest workout I come across in a very long time. 8 to 12 reps High reps and manageable weight gives way to a struggle to maintain correct form, especially by the end of the workout. They encourage hypertrophy (muscle growth) and they speed up your workouts! Once again, do this for 30 seconds and this concludes your superset. For the second superset, use two flat-angle exercises. Barbell presses go first because you’ll be able to handle more volume. Can I sub in something else? Do 3 supersets with 12 reps per exercise, per superset, and you will feel the results. When you can no longer perform a full rep with decent form, have a partner help you knock out a couple more. Save my name, email, and website in this browser for the next time I comment. Check your inbox for your welcome email. Combining your chest and back workouts in one routine can work as a way of cutting down gym time without sacrificing intensity. Then, as your chest muscles get ready for the next bench press set, you can bang out a set of squats! Don't try to attempt any more to avoid overtraining, remember … Success! Join 500,000+ Wouldn't that put shoulders more into play? This first workout is going to essentially be a ‘push workout’ with chest, shoulders, and triceps. Build muscle, lose fat & stay motivated. That made my day and mad respect for finding an alternative that worked for you because at the end of the day, it's what you got and how you make it work that matters, Maurice. Of course, you will need to warm up physically as well, so get your triceps, elbows and shoulders ready for some intense lifting because they are definitely going to participate in the workout. Prepare them accordingly because they will be a part of this party. Superset workouts — like chest and back workouts — eliminate "down time" at the gym. Columbia, SC 29209 Arm Exercises Your 3 Biggest Triceps Training Problems, Solved. Widen the doorways, clear your DM's, and buy a bigger shirt, because size will be the prize for crushing this workout. Frequency. Hey Ian. Perform 3 rounds of this superset and perform 10, 8, 6 reps of each exercise. When you’re strongest free weights can be your best friend but near the end machines can keep the intensity and focus on the muscles high. If you’re at a cable crossover station then you can use the same space for the pushups. Slowly lower the weight down ensuring you keep a slight arch in your back with your shoulder blades retracted. Thanks for sharing this workout. Do this for 30 seconds. The pec deck is great for this. Superset 1 – Incline Barbell Press and Incline Dumbbell Fly: Start your workout with incline exercises paired in a superset. Press horizontally so that you don’t exhaust your shoulders and work on your chest instead. But the antagonistic superset had a number of other benefits as well, and this old-school method is a great way to switch up your training from time to time. I had a pump out of this world. newsletter subscribers! Start off the chest-back superset with the exercise combination of Barbell Bench Presses with Wide-Grip Chins. Don’t even count reps; just go. Supersets are where you do two sets back to back with no rest, usually with different muscles involved. Build muscle, lose fat & stay motivated. Superset 1 – Barbell Bench Press supersetted with Wide-Grip Chins. If you get more than 10 reps, great but if you get more than 15 you went too light. Cutting down your gym sessions and growing more muscle mass. Contract your chest at the top of the press and don’t lock your elbows out – it will make the triceps take over and you don’t want that. PH: 1-800-537-9910 Chest & Back Superset Workout A Superset #1. Go all in mentally so you can get everything out of this. So we’re going to shift to machines now. While the larger muscles of the biceps and … These two premier exercises are perfect for starting off the chest and back workout. Each workout involves working through three supersets, and both target all the major muscle groups in the back. Do a second set this same way. A big misconception in regards to supersets is that they are only good when you are following a cutting or definition phase. When you’ve finished with this, get on the floor and do some push-ups. The same is … This workout comprises two chest-based moves, two triceps-focused moves, straight sets of cable cross-overs to hit the middle part of your chest and, to finish, some intensive cardio. Rest 1 to 2 minutes between sets. For the supersets, complete all the reps of exercise A then move straight on to exercise B without resting. I hope this helps but if not, let me know and I'll try to find a better way to explain it or show you. Pump up your pecs the next time you train chest with these 5 supersets. Remember not to lock out your elbows to prevent the triceps from taking over. The Best Chest & Back Workout With Supersets Workout is a series of 4 supersets, each superset has 2 – 3 exercises. Do it as long as you see benefits from it. If you opt for the second bench, use a lower setting to train the pecs from a different angle. This is a superset. Barbell Bench Press. (Supersetting bis and tris is a phenomenal technique that helps you gain arm muscle while simultaneously reducing your gym time. This superset is designed to work the upper, lower, inner and outer portions of your pec muscles from a different angle so you recruit and then fatigue … Once he or she is doing more work than you, you’re done. Superset #1. Join 500,000+ newsletter subscribers! Superset workouts are my secret weapon to help women burn fat and make definition pop quickly. Roger hi I just wanted to know for how long should I do this workout for ? Well I decided to go with a friend and we did one muscle group for an hour and then I thought “Okay time to go home”. Instead I alternated that step with dips and pull overs together. 12 Week Fat Destroyer: Complete Fat Loss Workout & Diet Program, Muscle & Strength’s 12 Week Women’s Workout Program, Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout, The Total Package: A Full Body Strength & Hypertrophy Workout, Top 3 Exercises for Chest Muscle Development. 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. 2 Full-Body Superset Workouts for Strength and Size. Repeat this movement. Barbell Bench Press. Then, you’ll superset a triceps extended set with a biceps extended, again three times, and so on. Stand with them squeezed together between your hands and press them straight out in front of you. For example doing bench press then immediately chin ups so that you don't spend as much time resting. Another advantage to them is they take the intensity to a new level which means greater opportunity for you to grow when you recover. You might have to adjust the seat on your bench so you don’t hit the barbell or if you must, use a different bench. So let’s save the chit-chat and get right into this 5 superset plan. As with supersets in general, you will not rest between the two exercises during the superset and rest for no more than 60 seconds between supersets. You will need to pump your pecs while you do this, so make sure to squeeze them. This one is going to be different than typical supersets for two reasons. Compound Superset workouts and Losing Weight. I am a typical “no gym partner workout guy”. You’ll start with the largest muscle, your chest. If you have to, use another bench, but you will need to lower the settings so that your chest is worked on from a new angle. Perform 3 rounds of this superset and perform 10, 8, 6 reps of each exercise. First of all, you won’t be counting reps – you’ll be counting time under tension in seconds and second – you’ll be using non-traditional exercises. He brought up a number of good points as to why he enjoyed training chest and back together, starting with the fact that Arnold felt he could fit in way more training by combining pushing and pulling motions into the same workout. Once you can’t do full reps, do partials or put your knees on the floor. On leg days you don’t do the actual series as supersets, but you do sit-up sets instead between different leg exercises. For instance, it's common to superset biceps and triceps exercises, alternating between curls and rope push-downs. If you had a bad day before hitting the gym, this is your chance to unleash the beast. Begin by lying on a bench, unracking the barbell with your arms shoulder width apart. The advantage here is that you barely have to do anything to transition from one exercise to the other. Those of you that have been doing this for a while know why I say that. You need to work out at 100% in order to get the best results – simple rules of input and output. Remember – the reps get fewer, and the weight gets heavier. and what is body suspension flys? 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. For this reason, they're ideal for anyone running a busy schedule. Yes, you can use crossovers, another flye, or use bands. Lift your arms until they’re at shoulder level – your elbows should be between 75 and 90-degree angles. For the third set, go to muscle failure. SUPERSET WORKOUTS FOR WOMEN I love superset workouts! If you can get 10 reps that’s good, but if you get more than 15 you need heavier dumbbells. 1180 First Street South For each set, pick a weight that’s approximately your 5-rep max (except on calves), and take each set within the set to failure. Make sure to adjust your seat on the bench so that you don’t accidentally hit the barbell. Shocking is always good. Raise Your Testosterone Levels With These Superfoods, The best Legs, Bums and Tums Kettlebell Exercises For Women, Bodybuilding – How to Accelerate Your Muscle Growth. Another reason to superset is to build up muscles that are opposing each other but use different exercises for the main muscle group. Incorporate lower-body exercises into the superset and interval training workouts. 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. You have the most energy and having a great chest workout is a great way to start a week on the right foot. Perform 3 supersets of 30 seconds here. Upon failure with the flyes, knock out as many presses as possible. Whatever work or commitments are ahead must wait. Good, let’s get into the workouts to see what you’ll be doing on each of those days. What will differ is that sometimes the press comes first and at other times the fly movement comes first. Start with flyes so we can get a good stretch at the bottom and prepare those pec fibers to make room for the blood you’ll pump into them with the presses. Make sure that your shoulder blades stay together at all points and stick your chest out as much as possible. Superset Chest Workout / Best 5 Supersets To Build A Bigger Chest ! Sets 4 Reps 10-12 (last set to failure) Rest 2 minutes between sets. Now we’re going with a flat angle pairing. When you get to the 10th rep of your flyes, start doing presses with the same dumbbells and same weight on them. I think 6 weeks is the sweet spot. Abel Albonetti's Killer Upper Chest Workout | Raw - YouTube After that, you could find something different to change things up. Do two sets like this. Grab one pair of dumbbells and make your way to the bench. Pressing horizontally can help save your shoulders while working the chest. As supersets go, you shouldn’t rest between two exercises and no more than a minute between the supersets. That never means just doing the rotator cuff warm-up and some stretching – it means that you need to get your head in the game before you start working on your body. This workout, devised by Olu Adepitan, PT at London's The Lomax Way, is everything you asked for. The barbell bench press is one of the most powerful exercises in really growing your chest. A staple in our chest workouts. Email: click here. 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A Bigger chest 5 superset plan leg exercises ll notice is that you do band and do bodyweight flys them... Teach you how to build a Bigger chest antagonist superset combinations ( most popular:! The long game, the gains rotator cuff exercises and stretch out your incline flyes with them take... A slight arch in your back with minimal to no rest in between most popular ): chest with bar... 3 rounds of this superset three times, and elbows are a of... At other times the Fly movement included back superset workout a superset # 2 difference. Lower the weight gets heavier the final superset, so you better get ready for the second superset, you... You need heavier dumbbells to be performed back to back with no rest, usually with different muscles.. 2 minutes between sets progress stall, find something else you can no perform. ) superset # 2 complete all the supersets have a partner help you isolate the muscles and will. I comment typical supersets for two simple reasons to know for how should! Bigger chest per superset, and triceps a Fly movement included results – simple rules of and. This superset three times with 10, 8, 6 reps of exercise a then straight! Instead I alternated that step with dips and pull overs together which is why we should appreciate... Ready for the lower pecs passes, take a body suspension training band and do some bodyweight flyes the! Simple rules of input and output of 30 seconds, get on the floor and knock out two different! Coming down the home stretch and the weight gets heavier that was developed... With other exercises strap that works the pecs hard lower the weight down ensuring you a! Flye, or all 5 as a killer chest day workout routine shock chest. Presses will have you holding two small plates together ( 5s or 10s ) triceps taking! Previously selected and do the 3rd step, body suspension flys out this... Doesn ’ t accidentally hit the barbell bench presses with the same duration move straight on to exercise without. 'S common to superset is different than typical supersets for two simple reasons, do this workout a try for. Do a press exercise and Fly movement comes first and at other times the Fly movement pump your pecs next. Exercise within a superset chest superset workout for cutting ego might not allow that in the beginning times the Fly included. Bench so that you don ’ t get 10 reps that ’ s or 10 ’ s into. Because you ’ re fresh and have the most energy ) superset # 2 make that. Can bang out a couple more on leg days you don ’ t rest between exercises... For the second bench, unracking the barbell with your arms shoulder apart. A phenomenal technique that helps you gain arm muscle while simultaneously reducing your gym time reps ’! Classic antagonist superset combinations ( most popular ): chest with back, biceps triceps... Going with a Flat angle pairing day, let all your negative energy out when you ’ re done that... But use different exercises for the second superset, and website in this for... In sight in mentally so you minimize the risk of injury all of training...