Movement: Contract the pecs and then begin to lower the weight until the bar is touching the middle of your chest. Breathe in and come down slowly until the bar touches your chest. Lower yourself to the floor and push up, ensuring that you keep your back straight and do full repetitions. Set up two sets of cables with a low height and wide width. Set up two sets of cables at a high height, with a medium to wide width. Set a bench up at a 45 degree angle. Take two steps forward, stand up straight, grasping D handles, fully extend the arms in line with the shoulders and flex the pecs hard. In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. Common forms of supersets are two exercises that targets …. Supersets are much like a high intensity interval training (HIIT) type workout. Grab hold of each of the handles and bring them together, contracting your chest. However, the pecs contract fully when the humerous (bone of upper arm) is fully extended and across the chest, therefore, when the dumbbells are squeezed together, this exercise can create the most intense contractions you have ever had! The same muscle group – like barbell curl and dumbbell curl. Press the dumbbells back up to full extension and squeeze a hard contraction for a full second before beginning the next repetition. A1. Pause in the contracted position before beginning the next repetition. Movement: Slowly lower the barbell towards the top of the chest (clavicula) and fully stretch the upper pecs. The barbell bench press is one of the most powerful exercises in really growing your chest. Chest Superset 5: Cable Crossover & Push Ups. Squeeze at the top as hard as you can before lowering the weight again. Try to imagine you are pushing the bars into the floor and hold the contraction for a full second before descending into your next rep. A staple in our chest workouts. Touch your chest with the bar, pause and push up. You may have made some strength gains, but did your chest really grow? You're able to get your chest stretched at the bottom while it fully shortens at the top. Slowly lower the weight down ensuring you keep a slight arch in your back with your shoulder blades retracted. Movement: Use the same wide concentric motion as the above flye and really squeeze the lower pecs in the contracted position. Using parallel dip bars, hold yourself in the air. https://www.gymguider.com/superset-chest-workout-build-a-bigger-chest Your chest and back muscles needs 5 minutes of rest between each set, and you might need a good couple of minutes between exercises for your heart rate to settle back down. Keep your shoulder blades retracted as you lower the weight down to your chest. Superset #2 – Upper Chest Blast This superset creates width and thickness in the upper chest. Rest 1 to 2 minutes between sets. Stay up to date with all the latest news, athlete updates and product information from team ALLMAX. Movement: Begin the motion, by slowly controlling the weight back, into the stretch position and slightly bend the elbows at the bottom of the motion. 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. The Best 5 Supersets To Build A Bigger Chest - Superset Chest Workout - The Best 5 Supersets To Build A Bigger Chest -Superset Chest Workout - First, supersets can provide a metabolic benefit. Chest-Back Superset Variations. Incorporating more volume into your workout with things like supersets is an excellent way to grow your muscles. Position: Sit in the seat and place the hands on the pec deck above shoulder height. Building a well developed upper chest is like a rite of passage for the pecs, thus transforming your upper body physically from a boy into a man. Movement:  Slowly lower the dumbbells and internally rotate the palms throughout the negative portion of the motion, so that the palms face forward at the bottom For example, if you’re going from a chest exercise to another chest exercise, your chest muscles are going to a bit fatigued so you won’t be as strong on that following exercise (and there are some benefits to this, which I’ll cover more below! Always use a full range of motion and pause in the stretched and contracted positions. Let’s get started with 4 supersets to grow your chest to colossal proportion. Here's how to do it. The Best Chest & Back Workout With Supersets Workout is a series of 4 supersets, each superset has 2 – 3 exercises. Next, begin to return to the start position, by extending the arms outward and wide until you achieve a peak contraction in the pecs. Nobody cares how much weight you can take off the rack and do a partial rep with. Begin each set with a contraction, rather than just going into the motion. Pause in the stretch position for a full second and then begin the concentric part of the motion by pushing the handles toward the floor and fully extending the arms wide and away from the body. Pressing horizontally can help save your shoulders while working the chest. Position: Set the cable to shoulder height. So we program your supersets like this: Set #1 of the bench press; Rest 2 minutes; Set #1 of the barbell row; Rest 2 minutes; Set #2 of the bench press; Rest 2 minutes; Set #2 of the barbell row; Length of the workout: … Targeting the upper, middle, and lower pecs, this is the knockout punch that completely fatigues the pecs and causes them to return a little bigger and stronger for next time. Repeat this … Most people would have walked away satisfied after the first two supersets, but by continuing with this barrage, you’re going to add some serious shape and detail by targeting the mid, upper and lower pecs. Brace and keep stable as you push up. Then squeeze the handles together for a full second, fully contracting the pecs, before beginning the next repetition. In short, you want to eliminate momentum and “own” the weight you’re using. Next return the dumbbells to the starting position by externally rotating the palms back to the neutral position on the way back up. This enables the lifter to make a stronger mind/muscle connection with the pecs, increase the time under tension, create more trauma/tear more micro muscle fibre and squeeze out harder contractions, thus optimizing gains in mass, strength and definition. If the elbows are even slightly bent at the top of the motion, you are not achieving an optimal contraction. Begin by lying on a bench, unracking the barbell with your arms shoulder width apart. Try to keep the dumbbells as far away from you as possible throughout the eccentric and concentric part of the motion to maximize stretch and pectoral muscle fiber recruitment. This protocol is not suggesting that you go light, but it is suggesting that you use “appropriate” weight that you can control throughout the entire range of motion. Place your hands around the middle of the grips, adjusting according to your own preferences. Movement: Use a slow eccentric or negative motion and pause for a half second in the stretch position. It’s a great opportunity to trigger new growth in your chest while you are fresh and well rested. Touch your chest with the bar, pause and push up. Supersets Meaning. By doing this, you avoid half reps and any momentum. 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 You will really blitz your chest, destroying those muscles fibres so it can grow bigger and stronger. 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 for chest day. Stand straight up and keep the hands and elbows in line with the shoulders throughout the entire movement. A staple in our chest workouts. Movement:  Slowly lower the dumbbells and internally rotate the palms throughout the negative portion of the motion, so that the palms face forward at the bottom Movement: While squeezing the dumbbells together, slowly lower them towards the upper chest and pause in the bottom position for a half second. David also runs a private training studio, is Founder and Director of Fit Futures (New Zealand’s first and only personal training service for people with physical disabilities) and is Founder and President of the New Zealand Wheelchair Bodybuilding Federation (NZWBBF). Another benefit to supersets is a benefit in power output, you can increase it by 4.7%. Then press the weight back up to the starting position and repeat the movement. Position: Lie on a 45 degree incline bench, grip the bar just a little wider than shoulder width apart, unrack the weight and contract the upper pecs. Superset 2 – Incline Dumbbell Press with Bent Over Rows Our second superset will hammer your upper-chest and again focus on building width and thickness in your upper/middle back with bent over barbell rows. Lower the weight to a count of five, then bring it over your chest to a one-count. Fully extend the arms down to waist height, contract the pecs hard, while keeping the body upright. Repeat this movement. Furthermore, try to pause at the top and bottom of each position for a full second on every repetition. From the exercises to the awesome pump, nothing is comparable. 3 sets x 6 reps Lie on a … ). You carry out two completely different workouts back-to-back with no relaxation in-between. The ‘magic’ behind agonist-antagonist supersets is you’re able to have the level of strength you would expect for your next exercise. The further forward you lean, the more chest you use vs the triceps. Pause once the grips meet one another and slowly lower the weight back to the starting position, repeating the movement. Building a well developed upper chest is like a rite of passage for the pecs, thus transforming your upper body physically from a boy into a man. Incline Barbell Press s/w Incline Dumbbell Flyes s/w Incline Dumbbell Narrow Press By starting in a ‘flexed’ or ‘contracted’ position you’ll be activating the muscles of the chest, creating tension, and keeping them engaged throughout the movement. There are dozens of crucial and effective exercises to choose from to sculpt your chest into colossal proportions. Position: Lie on a flat bench with dumbbells extended over the chest in the neutral position (palms facing each other). Slowly elevate the handles up whilst keeping your arms straight and contracting your chest. Start off the chest-back superset with the exercise combination of Barbell Bench Presses with Wide-Grip Chins. When you press up to the top of the movement, ensure you do not totally lock out your elbows to help prevent injury. In my opinion, the best type of supersets for mass gains are the ones performed with opposing muscle … The chest is one of the most popular muscle groups to train amongst the fitness and bodybuilding community. To completely fatigue the muscle it is suggested to perform three sets of the full routine with the following rep range(s): Flat Bench Press s/w Flat Dumbbell Flyes s/w Flat Dumbbell Narrow Press. Repeat for desired reps. Rest 90 seconds and repeat the remaining 2 supersets. As a fitness writer, trainer and high-performance coach, David’s major focus is to help as many people as possible to achieve optimal health, wellbeing and athletic performance. Lie flat on your back on a bench. Movement: Slowly raise the cables up to shoulder height, keeping tension on the pecs and slightly bend the elbows. Pause for a second at the bottom of the movement and then explode up. With perfect form your pecs should work through a full range of motion, use a slow negative tempo to create time under tension, pause in the contracted position to really squeeze/flex the pecs and work in a rep range suitable to pump and create trauma in the muscles. If your pecs aren’t fully pumped after the last superset, this “finisher” will certainly do the trick! Grab a hold of each of the handles and take a step forward with your arms straight and behind you. If you often superset chest and back, alternate between starting with chest and back every other workout to promote overall balance in your physique. There is no resting between each exercise within a superset, it’s meant to be performed back to back. Now that the middle and upper chest has had a nice primer and you are walking around quite swole, here is what I call the money set, to really get you jacked up! However, the difference here is the superset workout is much more focused on resistance training, or in this case, weight training. If the weight is too heavy to fully extend the arms, then it would benefit you to decrease the weight so that you can use perfect form. 8 to 12 reps Press the barbell to full extension and squeeze the inner elbows toward each other to maximize upper chest contraction. Perform 8-12 reps of each exercise for 3-4 supersets. Movement: Begin to lower the arms, slightly internally rotating the palms forward and bending the elbows to maximize stretch in the pecs and pause in the bottom position. As you lower yourself down, lean as far forward as possible, allowing your elbows to flare out as you dip down. Slowly lower the weight back to the starting position and repeat. Or, better still, use all 4 as your entire chest workout. Dips are the equivalent of a squat, for the upper body. 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