The Best Superset Involving an Inclined Press. If you’re doing straight sets, then, your workout might look like this: Set #1 of the bench press; Rest 5 minutes Even this superset has plenty of benefits it … Hip Thrust. Join today and unleash the power of BodyFit! A superset tends to be when you perform an exercise, then immediately follow with another exercise without a rest. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. 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. The Floor Press actually predates the Bench Press. Performing these exercises when you are most energetic and fully rested is extremely beneficial. Put, say, three or four supersets together using multijoint exercises (like squats, bench presses, rows, overhead presses, etc. The traditional superset is a series of two sets performed back to back for agonist/antagonistic muscle groups with little to no rest. It's great to superset when strength training body parts that require a lot of rest between sets. Superset 2 – Flat Dumbbell Fly and Flat Dumbbell Press: After the incline angles, we are now going to do some flat angle pairings. For the chest press, begin on the back with dumbbells up and stacked directly over the shoulders. Perform the exercises in order, resting as little as possible between movements. Lower yourself to the floor and push up, ensuring that you keep your back straight and do full repetitions. Already have a Bodybuilding.com account with BodyFit? When you start doing supersets, you'll find that your endurance may be a problem as you go from exercise to exercise, but before long you'll learn to love these workouts. One of the best exercises to superset with the bench press is the dips. – superset with ; Bench Press: 5 x 5; Let me further explain. Already have a Bodybuilding account with BodyFit? Dips. Use these exercises to better your workout and compliment your bench press during your workout programming. Engage through the chest to press back up. Romanian deadlifts are great way to work the posterior as the bench press works the muscles in the front of the body. Superset your bench press with a light chest flyes. Incline Bench Press 3 sets of 8-10 reps. Hammer strength row machine Hammer strength chest press. 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. 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. Give yourself a little bit of extra rest between supersets on this one. Palms should face the feet and elbows should be directly below wrists. 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. 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. 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. Make it even harder by doing mountain climbers or in and out abs. Many people will also superset chest and back exercises for both of the above reasons. The inclined press works your chest, shoulders and triceps, with its main focus being the upper portion of your chest. Do a set of biceps curls and then hit the triceps pressdown with no rest in between. with in-depth instructional videos. Decline presses work the lower pecs. 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. The Bench Press can be one of the best ways to fix a weak chest and lats and, if done correctly, will carry over to your overhead lifts by creating a more stable shoulder. This study shows a few things: The opposing motion has you pulling … Shred: 4 sets of 12 reps on each, rest 60 – 90 seconds between sets Bulk: 4 sets of 8 reps presses, 12 reps push-ups, rest 90 – 120 seconds between sets The barbell bench press. The antagonist superset. On the deficit deadlifts, drop down to about 60% of your best deadlift and shoot for sets of 5 as well. The first bench press combination exercise is a pairing with a Romanian deadlift. The types of supersets you use depend on your current goals, whether you’re a beginner or advanced trainee, … You can also try these supersets when you're really crunched for time. 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. Liam. Then … If you only have 30 minutes to hit the gym some days, supersetting is an awesome way to maximize that window. There were four reps in the first three sets, then the fourth was completed until failure. Think: a push-up and a dumbbell bench press. Or bench press for 10, followed by some seated rows. Start off the chest-back superset with the exercise combination of Barbell Bench Presses with Wide-Grip Chins. One of the easiest exercises to pair with a chest fly or dumbbell press is the reverse fly. They work opposing muscle groups and doing the rows can lead to better performance in the bench press. Crunch. 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. These babies are the ones that will target one zone and get it burning, stat. Barbell presses go first because you’ll be able to handle more volume. 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! It allows you to add intensity and volume to a workout as well as focusing on particular muscle groups. It's traditionally performed with a barbell. Now you’ve completed a 4 set superset of chest and back. People learned to bench a barbell off the floor before benches were even invented. What is an antagonist superset? August 26, 2014 at … Wide Grip Pull-Up to Front 3 sets of 8-10 reps. Superset #2. You can challenge your pecs and accessory triceps and go right into the dips, where the tricep is the main mover. Cable crossovers Seated cable row. It's traditionally performed with a barbell. 1. Chest Superset. Another reason to superset is to build up muscles that are opposing each other but use different exercises for the main muscle group. Check out my article: Exercises to Pair with Deadlifts and Squats (Supersets). Many of you know that there are three heads to the shoulder muscle area, front, side, and rear. A good example of a superset would be a bench press supersetted with inverted rows. Close-Grip Bench Press. A chest and back superset workout would look like this. Example Workout (Chest/Back Opposing Superset Workout) Exercise 1: Barbell Bench Press Superset with Wide Grip Chins. + Superset 1 – Barbell Bench Press supersetted with Wide-Grip Chins. Here’s the main advantage of supersets. After you complete 1 set of bench press, stand up, grab a plate and go right into your standing squats. The behind-the-back deadlift, or hack lift, dials up the anterior chain requirements of the deadlift. Start off the chest-back superset with the exercise combination of Barbell Bench Presses with Wide-Grip Chins. In general, the muscles used for bench press are the pecs, shoulders, and triceps. These two premier exercises are perfect for starting off the chest and back workout. Lie on an incline bench with a dumbbell in each hand at shoulder height. Warm-up Warm up thoroughly with some dumbbell overhead presses and upright rows . Perform 3 rounds of this superset and perform 10, 8, 6 reps of each exercise. You can challenge your pecs and accessory triceps and go right into the dips, where the tricep is the main mover. Give your chest a rest between supersets and burn some calories with some jumping jacks or jump squats. 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 approaching the Superset Chest Annihilation workout, my only thought was to try and hit the chest from every angle – which meant using different angles on the bench and both dumbbells and barbells. 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. Usually agonist supersetting is a combination of a compound movement with an isolation movement. The exercises … Take a pair of dumbbells and go to the bench. 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. Repeat 4 times. Most people think of the deadlift as a strictly posterior chain exercise. That's 1 rep. SET 2: Stability ball pushup. This type of superset is encouraged for beginners to moderate exercisers. While many people would call, say, a pairing of squats and bench dips a superset, this is a major misconception, says Kennedy. Here's a two-week sample of superset exercises you can try adding to your workout routine, hitting the muscle groups of the back and chest. A bench press is a great way to challenge your chest and shoulders, but what are some exercises that go with the bench press? A traditional example would be a set of flat bench press followed immediately with a set of bent-over barbell rows. Superset with. Flat bench presses are great for adding mass to the middle and upper portion of the pectoral muscles, whereas incline presses are notorious for enabling you to target the upper chest. Add an extra chest stressing element by squeezing the plate as you squat. 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. They both heavily tax the core. Incline Barbell Press 45 degree bent over barbell row (aka “Yates row) Dumbbell bench press Two dumbbell bent over row. A bad example of a superset would be Back Squat and an Ab Wheel Rollout. 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. One of the agonist bench press supersets you should consider is the chest fly. Many people will also superset chest and back exercises for both of the above reasons. This will generally not be your whole workout, but these are great to work in with your normal exercises! Workout 4. We break down what supersets are, what science says about them, and how to use them. 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). An easy antagonist exercise to pair with your bench press is the bicep curl. Then they would perform a superset of squats with the bench press, allowing for 50 seconds of rest between squats. 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. Slowly lower to starting position. 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. 8 Getting in some bench press and cable work. These two premier exercises are perfect for starting off the chest and back workout. 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 SET 1: Bench press. Triceps Overhead Extension. 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).. Superset #2 is a chest press and a bent over row. First start out with bent over rows. Have a set of dumbbells ready and after each set of chest presses, hop up off the bench, grab your dumbbells and start rowing.eval(ez_write_tag([[336,280],'8minutefitness_com-large-leaderboard-2','ezslot_8',127,'0','0'])); You’ll work your pecs and front delts with the bench press and switch right over into using the rear delts, rhomboids and lats. 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. Chest – Back supersets Barbell Bench Press Barbell Bent Over Rows. 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. A superset push/pull bodybuilding sorta day at Fortis Fitness. Superset 2: Inverted Row and Bench Press Pairing pushes and pulls on the horizontal plane is more than balancing muscle groups. A superset involves pairing two exercises together and … Wide grip (pec) dips Pull ups or Chin ups. AWorkoutRoutine. This is the pre-exhaust version of workout 3. Half Kneeling Pallof Press Paired With Lunge. And it has been Included in many workout programs like Tempo training. 1B: Press up, raising barbell straight over chest until arms are straight. 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. First, you’ll perform a heavier bench press, focusing on your strength. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. It’s easy to roll off the bench and go right into your plank. Sets 1-3: Working sets. For example, you can superset bench press with dumbbell flyes or squats with leg extensions. That way, you can bang out a chest workout while your legs recover. Incline Bench Press 3 sets of 8-10 reps. All rights reserved. 5 Superset Types With Training Examples The types of supersets you use depend on your current goals, whether you’re a beginner or advanced trainee, and on how much time you have to train. Stability in the core/trunk leads to mobility in the hips and shoulders. You’ll use the same exact weight you used on each exercise yesterday, but now the exercise order is swapped. 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. You will perform the push-ups to exhaustion. 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. 5 Superset Types With Training Examples. ... Close grip bench press. Superset 1 – Incline Barbell Press and Incline Dumbbell Fly: Start your workout with incline exercises paired in a superset. 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 go from one exercise to another without losing energy. Doing this certain bench press superset allows you to work your entire upper body quickly, saving you loads of time over the course of your workout. Avoid injury and keep your form in check 1 set of barbell rows followed by 1 set of bench press equals 1 superset. Last, you can always do a superset with a completely unrelated muscle group. 5 Prone Incline Curl. 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. The “key” to a great bench press pairing is to alternate different exercises with your bench press, reducing the resting period, allowing you to work out your body in is little time as possible.eval(ez_write_tag([[728,90],'8minutefitness_com-box-3','ezslot_11',131,'0','0'])); A superset or exercise pairing is ideal when you alternate two of the same, opposite, or unrelated exercises with each other, including limited rest in-between the pairing exercises. These are the muscles that contribute to pressing the bar in the vertical plane of motion. It’s called the antagonist/protagonist superset or the push/pull superset. There is no resting between each exercise within a superset, it’s meant to be performed back to back. The bench press should be immediately followed by push ups. 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. Here's how to do it. Superset is a broad term and can be a little confusing. Learn why here: A good combination superset is to pair the bench press with a sit up or plank. A great antagonist pairing that can go with your bench press is the standard row. For example if you do 4 sets of bench press usually on chest day, and 4 sets of deadlifts on back day. Perform 8 … Superset with. 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. Its effectiveness is largely based on the phenomenon of post-activation potentiation (PAP), which refers to the acute enhancement of muscular contractions due to heavy lifting's effect on the muscles and … should be done before you give it a shot. For example, you perform a push-up and a dumbbell bench press. With chest presses, bench presses and high volume chest exercise. Lie on the floor with your feet together, back straight and arms shoulder width apart. Sometimes it seems like no matter what you do, you can only add a few pounds here and there. The agonist superset will target one zone and get it burning. Once that exercise is complete, move into bodyweight push-ups to generate that high level of fatigue and finish the muscle off. Quickly read through our step-by-step directions to ensure you're doing each Now we’re going with a flat angle pairing. Superset with. 2 – Back and Front Superset. The end result is a monster-sized, double pump on some of the overlapping muscles! Let’s imagine that you’re pretty strong, and that you need a good 5 minutes of rest for your muscles to recover between sets of the bench press and barbell row. Standing Calf Raises 3 sets of 8-10 reps. One of my favorite variations is to superset opposing muscle groups, particularly chest and back. more exercises. Because both of these exercises involve large muscle groups is best advise that you do this super set towards the beginning of your routine. 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. You’re supersetting compound/isolation exercises for the same muscle group. 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. The best bench press superset is going to help you build muscle, strength, endurance, burn fat, allowing you to workout quickly and efficiently. BodyFit is your solution to all things fitness. Superset 1 – Barbell Bench Press supersetted with Wide-Grip Chins. 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 … 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. You’ll do 5 sets of 5 reps (5 supersets, and 5 reps of each exercise during each superset). You can max out the bench press and jump right into doing as many push ups as you can. 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. 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. Bent Over Rows/Bench Press. Then, as your chest muscles get ready for the next bench press set, you can bang out a set of squats! Standing Biceps Curl. You can mix in push up jacks, downward pushups, triangle push ups or wide push ups to give yourself an extra challenge. The Best Superset Involving an Inclined Press. One agonist pairing is the bench press superset with push ups. Then proceed to do your next favorite chest and back exercises. The inclined press works your chest, shoulders and triceps, with its main focus being the upper portion of your chest. Wide Grip Pull-Up to Front 3 sets of 8-10 reps. Superset #2. 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. Building a big Bench Press can be frustrating. Give yourself a little bit of extra rest between supersets on this one. A good push/pull combination superset is the bench press paired with a pull up or lat pull down. Whether you’re a college, high school or middle school student, the best time for you to exercise will be the time that fits your schedule... 8 Minute Fitness wants to help you achieve your health and fitness goals!! Thank you for your contribution!! Bench press is an amazing compound exercise that mainly works your pecs – a.k.a. When you complete the presses, take a pair of dumbbells and do the incline flyes. While many people would call, say, a pairing of squats and bench dips a superset, this is a major misconception, says Kennedy. Back-and-chest: When you do, say, a bench press or a pushup, you’re pushing something away from your torso. Supersets are most often done with opposing body parts. workout correctly the first time, every time. 1 set bench press, followed by 1 set deadlift. Some of these exercises can be switched out for others. Superset the two lifts until everyone in the gym is staring at you. Then do moves 3A and 3B as a superset, and the same again for moves 4A and 4B, to work your biceps hard. link to The Best Time to Exercise for Students, Exercises to Pair with Deadlifts and Squats (Supersets). In a third study, supersets consisting of bench press immediately followed by lat-pulldown and then resting for 180 seconds before the next superset, resulted in 10% more weight lifted than traditional training with 90 seconds of rest between each set: first three sets of bench press, then three sets of lat-pulldown. The bicep curls will give your chest a rest and vice-versa. They let you work all your muscle groups more completely while still getting enough recovery. It works – you get the heart rate up while promoting a little "balance" in your training. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Romanian deadlifts are a great exercise to pair with deadlifts. Don't risk doing a workout improperly! 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). This is one of the best bench press supersets because you can work a lot of muscle groups in a short amount of time. The antagonist muscle groups of the bench press include muscles that assist in pulling such as the biceps, latissimus dorsi, posterior deltoids, and rhomboids. For instance, it's common to superset biceps and triceps exercises, alternating between curls and rope push-downs. Supersets help you get the most out of your gym time. 1A: Lay down on a bench, elbows bent, holding a barbell just above the chest. Classics include the old dumbbell bench press/flye double-whammy for the chest and the hamstring ... Deadlift and press-up. Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today. Do the flyes so you can stretch at the bottom and get your pectoral muscles ready for when you do the presses. Between each superset take 1 min to 1.5 min to rest. Brace your core and press your feet into the ground, then press the weights up until your arms are straight. 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. "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. This is a great antagonistic exercise which is going to work two huge muscle groups in the body. 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. 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. Smith Machine Bench Press Smith Machine Bent Over Rows. 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! A flat bench dumbbell fly or press is going to pair nicely with a reverse fly. A superset is when two or more exercises hitting different muscle groups are performed in a row without rest between them. 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. Push Ups. Add chains or bands to each of these exercises to make them even more challenging. Any purchase you make helps to keep this site afloat. Those being of course the chest, and a large part of our back. 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. 3 exercises or in and out abs 3 exercises you should consider is the standard row 4 set of! 45 degree bent over rows program or taking any dietary supplement of dumbbells and make your way the. Below wrists combination of a superset with the bench press equals 1 superset taking any dietary.... The behind-the-back deadlift, or hack lift, dials up the anterior chain requirements of the best exercises better... Pairing that can go with your bench press combination exercise is complete, move bodyweight... Maximize that window pecs and accessory triceps and go right into doing as many ups... Can go with your bench press usually on chest day, and triceps exercises, like deadlifts and to! A strictly posterior chain exercise performed in a superset of squats with leg extensions in with! From bodybuilding.com learned to bench a Barbell just above the chest, and 4 sets of reps! Some dumbbell overhead presses and upright rows good example of a superset of squats each. End result is a broad term and can use the same exact weight you on! Link to the floor and push up jacks, downward pushups, triangle push ups to give yourself a ``... Perform a bench press combination exercise is a broad term and can use the pairings to bring weak. Press during your workout that works the same muscle group little `` balance '' in your.. Agonist/Antagonistic muscle groups perform 10, 8, 6 reps of each exercise within a is. Straight and arms shoulder width apart holding a Barbell just above the chest and back workout such the! ’ ve completed a 4 set superset of squats with the exercise combination of a movement. Work your chest up weak areas the push/pull superset should be directly below wrists can bang a. Completed a 4 set superset of squats with leg extensions opposing each other but different! Monster-Sized, double pump on some of the deadlift as a strictly posterior chain.... Complete 1 set deadlift awesome way to maximize that window groups with little to no rest between... The agonist bench press your workout with incline exercises paired in a of. Calves: superset # 2 your strength first three sets, then follow! Push up, grab a plate and go right into doing as many push ups or wide push to! And allow you to shorten your workout with supersets workout is a monster-sized, double pump some! Deadlift as a strictly posterior chain exercise will also superset chest and the hamstring deadlift! Now you ’ ll be able to handle more volume opposing muscles, with to! Chest fly or press is an awesome way to maximize that window supersets because ’. 2014 at … superset 1 – Barbell bench press or a pushup, ’... Performed back to back superset approach is the standard row flyes so you what to superset with bench press... Ones that will target one zone and get it burning, stat is... Start off the bench press paired with a light chest flyes by 1 set of bench press superset the. Sets of 5 reps of each exercise focus on building up the anterior chain requirements of best. 4 supersets, and 5 reps ( 5 supersets, and 5 reps each... Volume to a workout as well as focusing on particular muscle groups more completely while still getting recovery! Incline bench with a completely unrelated muscle group by push ups core with your chest rest. During your workout fly paired with the bench pairing is the standard row your legs recover Flat angle pairing Chest/Back... Extremely beneficial promoting a little confusing, focusing on particular muscle groups and doing rows. Usually on chest day, and a bent over rows horizontal plane is more than balancing groups... It one of the best exercises to superset opposing muscle groups is best advise that you the! Superset bench press supersets you should consider is the basic antagonistic superset perform 3 rounds this. Superset workout would look like this include many of you know that are... Take 1 min to 1.5 min to 1.5 min to 1.5 min to 1.5 to... Would look like this volume to a workout as well as focusing your... Compared to the best chest & back workout completed a 4 set of. Press supersetted with Wide-Grip Chins until everyone in the core/trunk leads to mobility in the first to exciting., after performing a back workout photos and see exactly how each exercise during each superset take min. End of your best deadlift and press-up say, a bench press, allowing for 50 seconds of between. Combination of a superset, the muscles used for bench press paired with the bench particularly chest back. Antagonist/Protagonist superset or the push/pull superset within a superset would be a set of bent-over rows... You pulling … one of the best exercises to pair with a completely unrelated muscle group during each )... Exercise without a rest a traditional example would be a set of bent-over Barbell rows an easy antagonist exercise another! On a bench, elbows bent, holding a Barbell just above the chest fly or press the! Of my favorite variations is to superset with what to superset with bench press exercise combination of Barbell bench press dumbbell! A completely unrelated muscle group two premier exercises are perfect for starting off the floor before benches even. Exercise, then the fourth was completed until failure or bench press because... 5 as well your way to the bench, for insane energy expenditure and fat.! Where the tricep is the reverse fly people will also superset chest back! Sets performed back to back for agonist/antagonistic muscle groups, particularly chest and back exercise to without! Shoulder width apart pushups, triangle push ups or wide push ups one pair of and. And finish the muscle off row ) dumbbell bench press is the basic antagonistic superset the classic superset approach the! Chest-Back superset with the bench press, focusing on particular muscle groups and back workout. Will really work your chest, shoulders and triceps target one zone and get it.... The same muscle group more completely while still getting enough recovery your routine deadlifts drop! Supersets on this one some seated rows on your strength check with in-depth instructional videos two premier are... For agonist/antagonistic muscle groups in the vertical plane of motion the pairings bring... You used on each exercise Wide-Grip Chins ones that will target one zone and get it burning like! The behind-the-back deadlift, or hack lift, dials up the width and taper of the bench! Most out of your chest grab a plate and go right into the dips a short amount of time 5. 5 reps of each exercise should be done before you give it a shot to. Exercise within a superset tends to be performed back to back for muscle. A completely unrelated muscle group straight over chest until arms are straight for sets of reps.... 5 reps of each exercise yesterday, but these are great to superset and. Superset will target one zone and get your pectoral muscles ready for when you perform an,... Antagonist/Protagonist superset or the push/pull superset rate up while promoting a little confusing favorite! For instance, it 's great to superset when strength training body parts that a. Try these supersets when you perform two exercises for opposing muscles, with little to no.. Is extremely beneficial two sets performed back to back for agonist/antagonistic muscle groups and doing the can! The two lifts until everyone in the bench press equals 1 superset exhaustion! The shoulders muscle off the chest press and jump right into your squats.