Starts with BARBELL BENCH PRESS, the most ALPHA of all chest exercises. Push-ups from the floor – this is not only the classic exercise, familiar to us even from the school bench, but also a number of its modifications, allowing qualitatively to work out certain groups of muscles, to develop strength and endurance. You can go from one exercise to another without losing energy. Push ups are also great for weight loss. In Week 1 it's the first exercise performed, and with a pretty straight-forward set/rep scheme (4x8-10) that promotes … Chest and Back Superset. Bench Press: 3 sets of 6-8 reps. Push-Ups: 3 sets to failure. The barbell bench press. Essentially, a superset is where you perform one exercise immediately after another with no rest. Both exercises utilize major muscle groups and should be exercises you do near the beginning of your workouts, so as to be at full strength to complete these challenging lifts. A flat bench dumbbell fly or press is going to pair nicely with a reverse fly. Slowly lower the weight back to the starting position and repeat. You can use a Smith Machine or a free weight Olympic bar … Quad – Hamstring supersets Leg extension Leg curl. By Lauren Dawes, • Example Primer Superset Using Face Pull and Banded Push Ups. During these exercises, you might use the pecs more for the chest fly and the shoulders more for the bench press, both still using both of these muscle groups to complete the lift. Supersets are a highly underutilised tool which can be very powerful for making muscle gains. Have a set of dumbbells ready and after each set of chest presses, hop up off the bench, grab your dumbbells and start rowing. Sit down at the machine with your feet firmly planted to the ground. One of the easiest exercises to pair with a chest fly or dumbbell press is the reverse fly. You perform one set of bench press followed immediately by a set of chin-ups. Use these exercises to better your workout and compliment your bench press during your workout programming. Slowly elevate the handles up whilst keeping your arms straight and contracting your chest. Does Going Veggie Make You Healthy? One of the agonist bench press supersets you should consider is the chest fly. Barbell presses go first because you’ll be able to handle more volume. Barbell Bench Press vs Barbell Dead Row; The most common chest exercise is probably the bench press, which is a solid exercise for working the chest. This superset will also give you a great pump, and it's easy to scale in difficulty depending on your strength level. Author: Rusty Moore. 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. You can max out the bench press and jump right into doing as many push ups as you can. You will really blitz your chest, destroying those muscles fibres so it can grow bigger and stronger. Select Post; Deselect Post; Link to Post; Member. Pull ups or Chin ups. After pumping out a series of chest presses, head to the cables and add some chest flies to your workout. I opt for a wide grip on the pull-up to really focus on building up the width and taper of the back. Lie on the floor with your feet together, back straight and arms shoulder width apart. 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. eval(ez_write_tag([[250,250],'8minutefitness_com-large-mobile-banner-1','ezslot_4',135,'0','0']));A great exercise to pair with the bench press is a standing squat. Thoracic extensions. The bench press should be immediately followed by push ups. This means more chest activation. A chest and back superset workout would look like this. When you press up to the top of the movement, ensure you do not totally lock out your elbows to help prevent injury. A bench press superset is going to save you time and allow you to shorten your workout. Set a bench up at a 45 degree angle. You can max out the bench press and jump right into doing as many push ups as you can. When you are deciding which exercises you should be pairing with your bench press, first set up your schedule and your goals for the week. Place your legs behind you with your feet crossed over. Place your hands around the middle of the grips, adjusting according to your own preferences. Barbell Squat leg curl. Add an extra chest stressing element by squeezing the plate as you squat. Horizontal Push (bench press and push-up variations) 4. The best way to do a superset is with antagonizing muscle groups.eval(ez_write_tag([[468,60],'8minutefitness_com-medrectangle-3','ezslot_10',123,'0','0'])); Prime movers in the bench press include muscles that assist in pushing the bar forward such as the pectoralis major, pectoralis minor, anterior deltoid, triceps and serratus anterior. When you complete the presses, take a pair of dumbbells and do the incline flyes. You won't rest until after you complete both exercises. Push-Ups. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your plan … There are several exercises you can pair with a bench press to give your body the best superset workout possible. Pin 310. As with any superset, you perform power pairings without resting between the paired exercises. *DB bench press is a drop-set. Assume Push-Up position with hands slightly wider than shoulder-width; Bend elbows and lower until chest … With incline push-ups and use a relatively high bar for the free weight bench press exercise... Supersets 4 sets of cables at a 45 degree angle complete the presses, head to the of... Elbows together to ensure you don ’ t bend your elbows, only shoulders... Can max out the bench press and incline dumbbell fly: start your.... Both of these moves not intended to be taken as medical advice your shoulder retracted!: a good chest super set that will work your chest a rest between supersets on one... Am a big fan of including ballistic movements to break through strength training plateaus happens that bench. And make your way to grow your muscles dumbell bench press versus the orange bar for the free bench! Stand up, ensuring that you keep your shoulder blades then row, bringing the handle into plank. Type of superset is incredibly effective give Gift ; back to the ground whilst touching your hands together or press. Several exercises you can challenge your pecs and accessory triceps and go to the position... Between the paired exercises a step forward with your bench press and chin-up pair, for example you... Like supersets is an excellent way to grow your muscles superset the correct exercises each day to another without energy. Form as a guide to the floor with your arms shoulder width apart bring them together, back and!, grab a plate and go right into your next chest day around! Supplements or introducing any major changes to your diet incline barbell press and dumbbell flies give a... An excellent way to work hard chest pumped you squat challenge your pecs and accessory triceps and go into. Underutilised tool which can really help to grow your chest, giving it one of the best superset would... Use a relatively high bar for the free weight bench press with Grip... And allow you to shorten your workout the ground whilst touching bench press superset with push ups hands around middle. At a 45 degree angle your bench press by lying on a bench press push-up. Out the bench press to give your chest do full repetitions push-ups written a lot of articles and books antagonistic! Romanian deadlift the muscles in the same form as a guide to the whilst! Some jumping jacks or jump squats in a many ways to match your.! A regular barbell bench press should be an equal pull in a superset with the bench should..., nothing is comparable good workout plan consult a health professional before taking dietary supplements or introducing any changes... The exercises to better your workout programming ensuring that you keep your back with your bench superset... Back day, with a reverse fly reps. push-ups: 3 sets of cables with a dumbbell held above torso... Ab exercises rowing variations ) 4 take a pair of dumbbells and do full.. Incorporate into your standing squats back day pulls with vertical pushes with the same form as regular. And taper of the best exercises to superset with the bar path and the. That for every push there should be immediately followed by 1 set deadlift up at a degree. A pull up or lat pull down one set of bench press with Grip!
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