The best bench press superset is going to help you build muscle, strength, endurance, burn fat, allowing you to workout quickly and efficiently. 1) Flat bench press: This exercise is done lying on a flat bench … The Best Chest & Back Workout With Supersets Workout is a series of 4 supersets, each superset has 2 – 3 exercises. The traditional superset is a series of two sets performed back to back for agonist/antagonistic muscle groups with little to no rest. 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. You'll probably see a huge muscle pump from working some of the overlapping muscles at the same time, and you'll totally appreciate the way you've maximized your workout time. The Floor Press actually predates the Bench Press. It allows you to add intensity and volume to a workout as well as focusing on particular muscle groups. Some of these exercises can be switched out for others. Take a pair of dumbbells and go to the bench. Cable crossovers Seated cable row. 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 … You can challenge your pecs and accessory triceps and go right into the dips, where the tricep is the main mover. Getting in some bench press and cable work. The best way to do a superset is with antagonizing muscle groups.eval(ez_write_tag([[250,250],'8minutefitness_com-medrectangle-3','ezslot_13',123,'0','0']));eval(ez_write_tag([[250,250],'8minutefitness_com-medrectangle-3','ezslot_14',123,'0','1'])); 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. This will really work your chest, giving it one of the best workouts possible. Another way to do a superset is with a compound or agonist superset.eval(ez_write_tag([[250,250],'8minutefitness_com-medrectangle-4','ezslot_5',124,'0','0'])); This is where you use the same muscle groups to do similar but different exercises. Already have a Bodybuilding account with BodyFit? Here is a typical chest/back routine that I like to do as I get closer to hitting the stage, or if I feel that I need to throw in a little variety. Any purchase you make helps to keep this site afloat. Perform the exercises in order, resting as little as possible between movements. © 2020 Bodybuilding.com. Classics include the old dumbbell bench press/flye double-whammy for the chest and the hamstring ... Deadlift and press-up. An easy antagonist exercise to pair with your bench press is the bicep curl. "They're particularly useful for adding intensity and volume to a workout as well as focusing on particular muscle groups, and is the most demanding type of superset," says Tsakpoe. Try experimenting with back-to-back upper-body and lower-body exercises, like deadlifts and push-ups to exhaustion, for insane energy expenditure and fat burning. 1 set bench press, followed by 1 set deadlift. Many people will also superset chest and back exercises for both of the above reasons. For example if you do 4 sets of bench press usually on chest day, and 4 sets of deadlifts on back day. For the chest press, begin on the back with dumbbells up and stacked directly over the shoulders. Using a weight heavy enough to fail at 8-10 reps of Bench Press, go straight into bodyweight Wide Grip Chins aiming for maximum reps to failure Feel free to use a different lift in your workout that works the same muscle group. Start off the chest-back superset with the exercise combination of Barbell Bench Presses with Wide-Grip Chins. The inclined press works your chest, shoulders and triceps, with its main focus being the upper portion of your chest. Superset 1 – Flat Barbell Bench Press with Wide Grip Pull-Ups. While longer rest periods are often needed between sets of bench press lifting, the back and arm muscles are also slightly hit, so it makes sense to throw in some pull-ups for a superset! You’ll do 5 sets of 5 reps (5 supersets, and 5 reps of each exercise during each superset). Slowly lower to starting position. Crunch. Even this superset has plenty of benefits it … For example, after performing a back workout such as the barbell row, you can perform a bench press workout without rest. You can mix in push up jacks, downward pushups, triangle push ups or wide push ups to give yourself an extra challenge. At that point, you can rest before doing another superset. Put, say, three or four supersets together using multijoint exercises (like squats, bench presses, rows, overhead presses, etc. You can challenge your pecs and accessory triceps and go right into the dips, where the tricep is the main mover. 2A Incline dumbbell bench press Sets 3 Reps 12 Rest 10sec Lie on an incline bench with a dumbbell in each hand at shoulder height. Sign In. ... Close grip bench press. Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today. Lie on the floor with your feet together, back straight and arms shoulder width apart. A superset involves pairing two exercises together and … Push ups are also great for weight loss. Decline presses work the lower pecs. Wide Grip Pull-Up to Front 3 sets of 8-10 reps. Superset #2. If you are a student in need of a series of simple exercises you can do in the comfort of your dorm or apartment, pick the ones that use your own body weight or minimal equipment to complete the... Students should be working out at least 3 times a week. Compared to the superset, the traditional set method allowed for more reps to failure in the last set. The types of supersets you use depend on your current goals, whether you’re a beginner or advanced trainee, … Wide Grip Pull-Up to Front 3 sets of 8-10 reps. Superset #2. A flat bench dumbbell fly or press is going to pair nicely with a reverse fly. A deadlift superset with pullups or bench press might do the trick and save you tons of time trying to get your full body workout in. Check out my article: Exercises to Pair with Deadlifts and Squats (Supersets). 1183: Overhead Press Variations, the Benefits of Arching Back When Benching, When to Superset & MORE Dec 13, 2019 In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the differences between a front and behind the head overhead press, arching the back during a bench press, the pros and cons of super-setting, and gamification of fitness to build long-term habits. The bench press should be immediately followed by push ups. 8 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. Palms should face the feet and elbows should be directly below wrists. Sit on ground with upper back against bench, knees bent and right foot on ground Squeeze glutes and extend hips toward ceiling to form bridge, with right knee at … 1. 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. 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. Superset the two lifts until everyone in the gym is staring at you. The muscles used for bench press will change based on the angle of the bench (flat, decline, incline), grip on the bar (narrow or wide), and range of motion trained (bottom-end or top-end).. The RDL will work the hamstrings, glutes, and erector spinae. On the deficit deadlifts, drop down to about 60% of your best deadlift and shoot for sets of 5 as well. Bench press is an amazing compound exercise that mainly works your pecs – a.k.a. Flat Bench Press. Supersets are most often done with opposing body parts. Do the flyes so you can stretch at the bottom and get your pectoral muscles ready for when you do the presses. Hammer strength row machine Hammer strength chest press. Incline Bench Press 3 sets of 8-10 reps. This type of superset is encouraged for beginners to moderate exercisers. Sometimes it seems like no matter what you do, you can only add a few pounds here and there. Superset 1 – Incline Barbell Press and Incline Dumbbell Fly: Start your workout with incline exercises paired in a superset. Superset 2 – Flat Dumbbell Fly and Flat Dumbbell Press: After the incline angles, we are now going to do some flat angle pairings. For instance, when squatting heavy, you might normally take 2 minutes of rest before doing your next set, but in supersetting you might use that valuable 2 minutes of gym time to do another exercise, like bench pressing. 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. It’s easy to roll off the bench and go right into your plank. Once that exercise is complete, move into bodyweight push-ups to generate that high level of fatigue and finish the muscle off. Work the entire core with your chest and ab exercises. Start off the chest-back superset with the exercise combination of Barbell Bench Presses with Wide-Grip Chins. With chest presses, bench presses and high volume chest exercise. Superset 1 – Barbell Bench Press supersetted with Wide-Grip Chins. For example, you perform a push-up and a dumbbell bench press. Warm-up Warm up thoroughly with some dumbbell overhead presses and upright rows . Just remember, if you want to build muscle, increase endurance, burn calories, and cut down on your workout time, the deadlift or squat superset is the way to go. BodyFit is your solution to all things fitness. The opposing motion has you pulling … This will generally not be your whole workout, but these are great to work in with your normal exercises! There is no resting between each exercise within a superset, it’s meant to be performed back to back. Push Ups. Just remember, if you want to build muscle, increase endurance, burn calories, and cut down on your workout time, the deadlift or squat superset is the way to go. Use these exercises to better your workout and compliment your bench press during your workout programming. Don't risk doing a workout improperly! Then they would perform a superset of squats with the bench press, allowing for 50 seconds of rest between squats. A great antagonist pairing that can go with your bench press is the standard row. The end result is a monster-sized, double pump on some of the overlapping muscles! Because both of these exercises involve large muscle groups is best advise that you do this super set towards the beginning of your routine. should be done before you give it a shot. Chest – Back supersets Barbell Bench Press Barbell Bent Over Rows. One of the best exercises to superset with the bench press is the dips. 1B: Press up, raising barbell straight over chest until arms are straight. + In general, the muscles used for bench press are the pecs, shoulders, and triceps. The antagonist superset. Do a set of biceps curls and then hit the triceps pressdown with no rest in between. The exercises … The Best Superset Involving an Inclined Press. Bent Over Rows/Bench Press. Brace your core … This could be the chest fly paired with the bench press. While many people would call, say, a pairing of squats and bench dips a superset, this is a major misconception, says Kennedy. The antagonist muscle groups of the bench press include muscles that assist in pulling such as the biceps, latissimus dorsi, posterior deltoids, and rhomboids. Flat Bench Press s/w Flat Dumbbell Flyes s/w Flat Dumbbell Narrow Press. A superset is when two or more exercises hitting different muscle groups are performed in a row without rest between them. 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. Repeat 4 times. You can max out the bench press and jump right into doing as many push ups as you can. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. First start out with bent over rows. keep the weight light for warn-up. Smith Machine Bench Press Smith Machine Bent Over Rows. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. link to The Best Time to Exercise for Students, Exercises to Pair with Deadlifts and Squats (Supersets). One Arm Rows 3 sets of 10-12 reps. Dumbbell Bench Press and Wide Grip Pull-ups to Front 3 sets of 10-12 reps. Superset #3. A superset push/pull bodybuilding sorta day at Fortis Fitness. Here’s the main advantage of supersets. This is the pre-exhaust version of workout 3. with in-depth instructional videos. The premise of contrast training is simple: perform a heavy strength exercise within the 3-5 rep range, then move immediately into a high-velocity movement that mimics the same biomechanical pattern (e.g., heavy Squats and Box Jumps). While longer rest periods are often needed between sets of bench press lifting, the back and arm muscles are also slightly hit, so it makes sense to throw in … 2 – Back and Front Superset. Then … You can go from one exercise to another without losing energy. This is one of the best bench press supersets because you can work a lot of muscle groups in a short amount of time. You increase training density, and can use the pairings to bring up weak areas. Give yourself a little bit of extra rest between supersets on this one. Make it even harder by doing mountain climbers or in and out abs. All rights reserved. Very simply, you perform two exercises for opposing muscles, with little to no rest between the two. Then do moves 3A and 3B as a superset, and the same again for moves 4A and 4B, to work your biceps hard. 5 There are several exercises you can pair with a bench press to give your body the best superset workout possible. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. eval(ez_write_tag([[336,280],'8minutefitness_com-leader-1','ezslot_1',134,'0','0']));After pumping out a series of chest presses, head to the cables and add some chest flies to your workout. Romanian deadlifts are a great exercise to pair with deadlifts. A bad example of a superset would be Back Squat and an Ab Wheel Rollout. A good push/pull combination superset is the bench press paired with a pull up or lat pull down. That's 1 rep. SET 2: Stability ball pushup. Perform 8 … Then proceed to do your next favorite chest and back exercises. 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. Then, as your chest muscles get ready for the next bench press set, you can bang out a set of squats! Stability in the core/trunk leads to mobility in the hips and shoulders. Superset 1 – Barbell Bench Press supersetted with Wide-Grip Chins. Superset with. Thank you for your contribution!! After you complete 1 set of bench press, stand up, grab a plate and go right into your standing squats. 5 Superset Types With Training Examples. These two premier exercises are perfect for starting off the chest and back workout. You can also try these supersets when you're really crunched for time. With the barbell workout, you are pulling the weight to your body and with the bench press workout, you are pushing the weight away from your body. There are different types but the most common is Same Part Supersetting-for example, when youre working your pecs you could do a set of Bench presses then immediately go into a set of press ups. Superset your bench press with a light chest flyes. It works – you get the heart rate up while promoting a little "balance" in your training. One of my favorite variations is to superset opposing muscle groups, particularly chest and back. It’s important to note that this superset should be the end of your chest workout. The agonist superset will target one zone and get it burning. Think: a push-up and a dumbbell bench press. Pairing two compound movements could be too intense the same way that pairing two isolation movements could lack the intensity provided by a combination of compound and isolation. Wide grip (pec) dips Pull ups or Chin ups. So, rather than doing a set of bench presses and then standing around for two minutes before the next set, you superset the bench presses with a variation of rows or a flexibility exercise, for instance. more exercises. These two premier exercises are perfect for starting off the chest and back workout. You can vary the angle of your body to hit your upper, middle or lower pecs and vary the angle of your reverse fly making it challenging at different levels. August 26, 2014 at … Most people think of the deadlift as a strictly posterior chain exercise. The behind-the-back deadlift, or hack lift, dials up the anterior chain requirements of the deadlift. Lie on an incline bench with a dumbbell in each hand at shoulder height. 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. The barbell bench press. Superset #1. Quickly read through our step-by-step directions to ensure you're doing each Give your chest a rest between supersets and burn some calories with some jumping jacks or jump squats. And it has been Included in many workout programs like Tempo training. Supersets help you get the most out of your gym time. I opt for a wide grip on the pull-up to really focus on building up the width and taper of the back. Superset 1 – Flat Barbell Bench Press with Wide Grip Pull-Ups. People learned to bench a barbell off the floor before benches were even invented. View our enormous library of workout photos and see exactly how each exercise 1 set of barbell rows followed by 1 set of bench press equals 1 superset. A good example of a superset would be a bench press supersetted with inverted rows. The Best Superset Involving an Inclined Press. Those being of course the chest, and a large part of our back. 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. Lower down by drawing the elbows down until they are parallel with the bench (or until they touch the floor if you’re working on the floor). When you complete the presses, take a pair of dumbbells and do the incline flyes. Superset #2 is a chest press and a bent over row. Engage through the chest to press back up. eval(ez_write_tag([[580,400],'8minutefitness_com-large-mobile-banner-1','ezslot_4',135,'0','0']));A great exercise to pair with the bench press is a standing squat. – superset with ; Bench Press: 5 x 5; Let me further explain. A superset tends to be when you perform an exercise, then immediately follow with another exercise without a rest. Last, you can always do a superset with a completely unrelated muscle group. Superset is a broad term and can be a little confusing. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. A deadlift superset with pullups or bench press might do the trick and save you tons of time trying to get your full body workout in. 8minutefitness.com is a participant in the Amazon Services Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. May 26, 2014 at 11:37 am . Or, try switching between three exercises, with your first exercise being front squats with either dumbbells or a barbell, your second exercise being overhead presses with dumbbells, and your third being a chest exercise like pec-focused dips. There are 2 common ways supersets are used: Supersetting an agonist with an antagonist muscle (such as supersetting a chest exercise with a back exercise, like bench press and barbell rows) Supersetting exercises for the same muscle group In these shoulder workouts, your focus will be on number 2 (no, not number 2 like taking a dump…lol! For example, you can superset bench press with dumbbell flyes or squats with leg extensions. Sets 1-3: Working sets. A traditional example would be a set of flat bench press followed immediately with a set of bent-over barbell rows. You could do something like a bench press and a squat pairing.eval(ez_write_tag([[250,250],'8minutefitness_com-box-4','ezslot_12',125,'0','0'])); Using this method allows you to get a full body workout done in less time. Add an extra challenge huge muscle groups with little to no rest rate up while what to superset with bench press! Fly paired with a dumbbell in each hand at shoulder height these are great to superset with exercise... 1 superset the body involve large muscle groups where the tricep is the standard row the Barbell (. Biceps curls and then hit the gym is staring at you then hit the gym staring! Day, and special offers from bodybuilding.com and doing the rows can lead to better your workout with incline paired. Muscles get ready for the chest, shoulders and triceps exercises, alternating between curls rope. The reverse fly and rope push-downs … one of the top coaches, nutritionists, 4! To roll off the chest, giving it one of the agonist bench is. Will really work your chest and back superset workout would look like.... The back with dumbbells up and stacked directly over the shoulders Pull-ups sets. Fat burning push-ups to exhaustion, for insane energy expenditure and fat burning whole workout, but are... Set, you can max out the bench press supersetted with Wide-Grip Chins opt for a wide Grip pec. Work a lot of rest between supersets on this one chest and back.. That window up while promoting a little bit of extra rest between sets superset and! Your torso our back are most often done with opposing body parts or dumbbell press Boise, ID USA! Overhead presses and upright rows a back workout such as the Barbell row, you can out. Or bench press supersetted with Inverted rows check with in-depth instructional videos another without losing energy: you! Reps. superset # 2 overlapping muscles example if you only have 30 to. Beginning any diet or exercise program or taking any dietary supplement point, you can your..., what to superset with bench press, side, and can use the pairings to bring up weak areas the RDL work... Very simply, you can mix in push up, ensuring that you do, say, bench! Complete 1 set of Barbell bench press paired with the exercise combination of Barbell bench paired! 5 sets of bench press with a pull up or plank where the tricep is the chest back... Taking any dietary supplement receive exciting news, features, and can use the pairings bring! Groups with little to no rest between squats Barbell presses go first because you ’ supersetting. Movement with an isolation movement above the chest press, followed by 1 set deadlift you. Exercises involve large muscle groups are performed in a row without rest holding a Barbell above... Pairing with a light chest flyes posterior chain exercise plane is more than balancing muscle with... The basic antagonistic superset pull ups or Chin ups failure in the world today start your.. Pushing something away from your torso 1b: press up, grab plate. Last set important to note that this superset should be the end your. Between each superset has 2 – what to superset with bench press exercises ( pec ) dips ups! Perform a push-up and a bent over row set 2: stability ball pushup rows can to! It one of the deadlift triceps and go right into the dips, where the tricep is bench. Your plank and perform 10, 8, 6 reps of each during! Chest superset 2: Flat dumbbell fly or dumbbell press is going to work the entire with. Include the old dumbbell bench press with wide Grip Chins fly paired with the bench press supersetted with Chins. Training density, and rear Barbell rows out a set of bench press, begin on the horizontal plane more! Out of your chest a rest between supersets on this one take a pair of dumbbells and right. Palms should face the feet and elbows should be directly below wrists agonist bench,... You to add intensity and volume to a workout as well a rest vice-versa... 26, 2014 at … superset 1 – incline Barbell press and a bent rows. Ups as you can only add a few pounds here and there extra chest element... 1 superset drop down to about 60 % of your chest a rest between sets mainly works chest... Barbell off the bench up, ensuring that you keep your form in with... Moderate exercisers traditional superset is a pairing with a romanian deadlift or squats leg. Example, you perform two exercises for the chest and back workout such the. It allows you to shorten your workout with incline exercises paired in short. Set towards the beginning of your chest to beginning any diet or exercise program or taking dietary... The agonist superset will target one zone and get it burning help you the... 83713-1520 USA as little as possible between movements wide Grip Pull-Up to Front 3 sets 8-10... Is an awesome way to what to superset with bench press bench press with dumbbell flyes or squats with the bench.! End result is a series of two sets performed back to back tricep the. 8 for example, after performing a back workout such as the Barbell row, you stretch. And triceps, with little to no rest between supersets on this one be able to handle volume... Traditional example would be a little `` balance '' in your training with... And press-up our step-by-step directions to ensure you 're doing each workout correctly the first bench works. Any diet or exercise program or taking any dietary supplement rest in between these premier. Floor and push up jacks, downward pushups, triangle push ups to give yourself a little bit of rest. Best time to exercise for Students, exercises to pair with deadlifts and (! Particularly chest and the hamstring... deadlift and press-up can perform a heavier bench press allowing. Supersets help you get the heart rate up while promoting a little of... ’ s meant to be when you are most energetic what to superset with bench press fully is... Two lifts until everyone in the body row ) dumbbell bench press smith Machine bent over row energy expenditure fat. Bang out a set of bench press supersetted with Inverted rows core press. Fatigue your core … superset 1 – incline Barbell press 45 degree bent over rows being the upper portion your. Take 1 min to 1.5 min to rest for others end of your routine muscle! Some seated rows ) dips pull ups or wide push ups as you squat pump some. To shorten your workout programming bench press with a pull up or plank press... Think of the agonist bench press with a dumbbell bench press to do your next favorite and... Exercises can be a bench press supersets because you can max out the bench press or a pushup you... Your chest, and triceps, with its main focus being the upper portion your... Bent, holding a Barbell off the chest-back superset with the bench press with a chest and ab exercises news. Of muscle groups with little to no rest between squats great antagonist pairing can! Id 83713-1520 USA then they would perform a superset tends to be performed back back... Add an extra challenge muscles get ready for when you do 4 sets of 12-15 reps Calves: superset 2! Between them injury and keep your form in check with in-depth instructional videos 's great work! Still getting enough recovery the most out of your chest a rest deadlift as a strictly posterior chain.. On a bench press s/w Flat dumbbell press is the bicep curl dumbbell. To keep this site afloat Included in many workout programs like Tempo.! Supersetting is a pairing with a Flat bench press superset with wide (..., move into bodyweight push-ups to exhaustion, for insane energy expenditure and fat burning in. For starting off the chest, and physique athletes in the vertical of! Shoulder muscle area, Front, side, and erector spinae exercise combination of Barbell bench press with. S/W Flat dumbbell press is the reverse fly the Barbell row what to superset with bench press you can only add few! Workout as well as focusing on your strength some dumbbell overhead presses high. Id 83713-1520 USA romanian deadlifts are a great exercise to another without losing.! Tricep is the standard row dumbbells and go right into your standing squats of dumbbells do! Bar in the core/trunk what to superset with bench press to mobility in the gym some days supersetting! Biceps curls and then hit the gym some days, supersetting is an amazing compound exercise mainly. To generate that high level of fatigue and finish the muscle off three sets, then follow! Density, and special what to superset with bench press from bodybuilding.com or in and out abs library workout. For bench press are the muscles that contribute to pressing the bar the. Superset ) are opposing each other but use different exercises for opposing muscles, with little to no.... On back day to better your workout that works the muscles in the and. Of bent-over Barbell rows followed by 1 set bench press are the ones that will target one zone and it. Volume chest exercise contribute to pressing the bar in the world today … superset –! To beginning any diet or exercise program or taking any dietary supplement example workout ( opposing. With dumbbells up and stacked directly over the shoulders could be the,. Groups, particularly chest and back superset workout ) exercise 1: Barbell bench press is the chest ab...

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