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. Slowly elevate the handles up whilst keeping your arms straight and contracting your chest. 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: … It’s a great opportunity to trigger new growth in your chest while you are fresh and well rested. https://www.gymguider.com/superset-chest-workout-build-a-bigger-chest In short, you want to eliminate momentum and “own” the weight you’re using. To fully target the mid and lower pectoral muscles, and to minimize tricep recruitment, lean forward slightly. A1. 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. Sit back against the bench with a dumbbell held above your torso. Superset Chest Workout – The Best 5 Supersets To Build A Bigger Chest Did you know that starting your week with a chest session, is extremely beneficial. Set up two sets of cables at a high height, with a medium to wide width. In my opinion, the best type of supersets for mass gains are the ones performed with opposing muscle … You will really blitz your chest, destroying those muscles fibres so it can grow bigger and stronger. 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 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! Incorporating more volume into your workout with things like supersets is an excellent way to grow your muscles. Keep the chest upright once upper arms have crossed the chest and flex the lower chest hard for a full second. Superset #2 – Upper Chest Blast This superset creates width and thickness in the upper chest. When you press up to the top of the movement, ensure you do not totally lock out your elbows to help prevent injury. Position: Extend arms over parallel bars, leaning forward and flexing the pecs hard. However, the difference here is the superset workout is much more focused on resistance training, or in this case, weight training. (To make it harder, hold a set of dumbbells at your chest, elbows tucked in tight.) 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. Lie with your back flat on a bench elevated at a 45 degree angle. If the elbows are even slightly bent at the top of the motion, you are not achieving an optimal contraction. Movement: Lower the dumbbells until they touch the chest and then press them back up to full extension, squeezing them together throughout the entire movement. As you get better at this routine, you can add a little variety by leading your supersets with back exercises instead of chest exercises. Press the barbell to full extension and squeeze the inner elbows toward each other to maximize upper chest contraction. This workout for your upper chest is a series of 4 supersets, each with 3 exercises. Bring your arms parallel to the ground whilst touching your hands together. Squeeze at the top as hard as you can before lowering the weight again. Then press the weight back up to the starting position and repeat the movement. They let you work all your muscle groups more completely while still getting enough recovery. There are dozens of crucial and effective exercises to choose from to sculpt your chest into colossal proportions. Make room for these three routines to amp up the intensity and cut down your gym time. Why do routines usually have chest day on Monday ? Here's how to do it. 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. Supersets are a fantastic way to get a lot of work done in a very short amount of time. With the same form as a regular barbell bench press, unrack the barbell, with your arms shoulder width apart. Pause in the contracted position for a full second before beginning the next repetition. You may have made some strength gains, but did your chest really grow? Here are some of the best chest supersets which you should incorporate into your next workout to really get your chest pumped! 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. When beginning the concentric motion, try to keep the handles as wide and away from the body as possible, recruiting a maximum number of outer pec fibers. Movement: Contract the pecs and then begin to lower the weight until the bar is touching the middle of your chest. Finish the movement by straightening the arms fully and touching the hands together, flexing the chest hard for a full second, feel the burn in the upper chest. Essentially, a superset is where you perform one exercise immediately after another with no rest. Press the dumbbells back up to full extension and squeeze a hard contraction for a full second before beginning the next repetition. 3 sets x 6 reps Lie on a … This will also increase the time under tension and fully fatigue your pecs. 4 supersets to grow your chest to colossal proportion is a series of 4 supersets, each with 3 exercises. This targets the mid and upper pecs. In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. This 4-week program comprised entirely of supersets will turn your love handles into a set of six pack abs. Movement: Use the same wide concentric motion as the above flye and really squeeze the lower pecs in the contracted position. Supersets help keep you accountable to building a balanced body, because you might superset, say, a chest exercise and a back exercise. 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. The addition of the band increases tension throughout the motion, adding a dynamic load that increases at full extension. “What do you bench?” is one of the first questions you were probably asked, and the one you cared about most when you first started training. Another benefit to supersets is a benefit in power output, you can increase it by 4.7%. If you didn’t achieve a “full” stretch or “peak” contraction, during a particular rep, it doesn’t count! As you do this, imagine you are touching the inside of your elbows together to ensure you get a full contraction. Bench Press – This King of the Upper Body exercises is still the best movement for adding inches to the pectorals, triceps and anterior deltoids. The ‘magic’ behind agonist-antagonist supersets is you’re able to have the level of strength you would expect for your next exercise. Position: Lie on an incline bench of 45 degrees with dumbbells extended over the chest and palms in the neutral position. You will need to begin with a lower weight for the low cable position and increase weight each time you raise the cable position as the difficulty level decreases as the cable position moves higher. This superset creates width and thickness in the upper chest. This motion is thought by many to only target inner pecs. 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. MOVE THREE: Flat Dumbbell Chest Press. 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! You carry out two completely different workouts back-to-back with no relaxation in-between. If your goal is to grow bigger pecs, then fully fatiguing the muscle from all angles each time you train using supersets should be your protocol of choice. Perform 3 supersets of 12 reps for this pair to really feel a burn. Since the longest and most challenging range is from the low cable position, we will begin from there (upper chest to lower) and work our way up. Place your hands around the middle of the grips, adjusting according to your own preferences. ). Remember to keep the shoulder blades together and stick that chest out as far as possible. The Best Chest & Back Workout With Supersets Workout is a series of 4 supersets, each superset has 2 – 3 exercises. Touch your chest with the bar, pause and push up. Slowly lower the weight back over your head, pausing at the bottom and maintaining the stretch. 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 this movement. The same muscle group – like barbell curl and dumbbell curl. As you lower yourself down, lean as far forward as possible, allowing your elbows to flare out as you dip down. Position: Lie on a flat bench, grip the bar just a little wider than shoulder width, and unrack the weight. When performing your bent over barbell rows reset the bar to the ground on each repetition (this is known as a ‘Pendlay row’). Sit down at the machine with your feet firmly planted to the ground. On second thought, putting a heavy chest day as the first workout of the week could be a good thing actually. Place your legs behind you with your feet crossed over. Lower your chest as you rotate your hands into a semi-supinated position. Agonist-antagonist muscles – like barbell curl and triceps pushdown. Begin each set with a contraction, rather than just going into the motion. Supersets are much like a high intensity interval training (HIIT) type workout. 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. Set a bench up at a 45 degree angle. Begin by lying on a bench, unracking the barbell with your arms shoulder width apart. Lift the bar from the rack with a medium width grip and lift it until your arms are straight. Position: Sit at the end of the seat, with shoulder blades against the backrest, so that you can create an angle which targets the lower pecs (much like a decline bench). While supersets are typically performed with no rest between exercises, you can alter them to change up the routine every few … Upper and lower body muscle groups – like barbell curl and leg extension. Start with your hands pronated. Bring the bar all the way down to your chest to work through full range of motion. While at first it may be hard for you to use the same amounts of weights that you usually use, your cardiovascular system will get used to the increased workload and then your strength will go back up. Your friends may pretend to be impressed, but when you take off your shirt at the beach, there is no chance anyone is saying that the guy with the chicken chest can probably bench 315. Slowly lower the weight down ensuring you keep a slight arch in your back with your shoulder blades retracted. Pause for a second, then lower to the starting position and repeat. Incline Barbell Press s/w Incline Dumbbell Flyes s/w Incline Dumbbell Narrow Press Furthermore, try to pause at the top and bottom of each position for a full second on every repetition. Incline chest pullovers are a highly underutilised exercise which can really help to grow your chest. This fixation undoubtedly held you back from making gains from day one as the focus was on moving the weight up and down and not on fully fatiguing the chest or working through a full range of motion. Well, it could be that the majority of gym goers are pumped up for doing some bench pressing and chest after their rest day on Sunday. Then squeeze the handles together for a full second, fully contracting the pecs, before beginning the next repetition. Movement: Slowly descend, using the pecs to control your descent, until you have achieved a full stretch. That insures that both bodyparts are getting attacked. Take two steps forward, stand up straight, grasping D handles, fully extend the arms in line with the shoulders and flex the pecs hard. A staple in our chest workouts. 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. Repeat for desired reps. Rest 90 seconds and repeat the remaining 2 supersets. You're able to get your chest stretched at the bottom while it fully shortens at the top. 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. 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. Always use a full range of motion and pause in the stretched and contracted positions. Movement: Use a slow eccentric or negative motion and pause for a half second in the stretch position. Pressing horizontally can help save your shoulders while working the chest. We’re coming down the home stretch and the finish line is in sight. Start off the chest-back superset with the exercise combination of Barbell Bench Presses with Wide-Grip Chins. The chest is one of the most popular muscle groups to train amongst the fitness and bodybuilding community. Chest Superset 5: Cable Crossover & Push Ups. 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. The big advantage to this finisher is that the transition … This means being able to create maximum tension in the pecs, slowly lower the weight, pause at the bottom, press it back up, and squeeze out a contraction at the top for a full second, working in the 10 – 15 rep range. You Need These Weighted Supersets When You’re Short on Workout Time ... hands at your temples. In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. 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. Breathe in and come down slowly until the bar touches your chest. Stand straight up and keep the hands and elbows in line with the shoulders throughout the entire movement. Lie on the floor with your feet together, back straight and arms shoulder width apart. Repeat this … Nobody cares how much weight you can take off the rack and do a partial rep with. Pause in the contracted position before beginning the next repetition. 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. The king of chest exercises. Position: Set the cable to the highest position, grasp the D handles and take 2 steps forward. Hold this flexed position for a full second before commencing the next rep. Supersets are a highly under utilized tool which can be very powerful for making muscle gains. Grab hold of each of the handles and bring them together, contracting your chest. Lower the weight to a count of five, then bring it over your chest to a one-count. Keep your shoulder blades retracted as you lower the weight down to your chest. Dips are the equivalent of a squat, for the upper body. Barbell Bench Press. Stand upright, with chest up, arching the back and squeeze the handles together, just above shoulder height flexing the upper chest. 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. For example, when beginning the bench press, unrack the weight and flex the chest hard for a full second before beginning your first repetition. Position: Lie on a flat bench with dumbbells extended over the chest in the neutral position (palms facing each other) squeezing the pecs in a hard contraction to begin the motion. 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. If your pecs aren’t fully pumped after the last superset, this “finisher” will certainly do the trick! Movement: Slowly lower the barbell towards the top of the chest (clavicula) and fully stretch the upper pecs. Touch your chest with the bar, pause and push up. A staple in our chest workouts. Do not rock the body back and forth, as this creates momentum and decreases pec involvement and workload. 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. It's great to superset when strength training body parts that require a lot of rest between sets. Fitness Tutorial conducted by Ricky Moore with the Shocking Super Set edition 4 Supersets for the Back and Chest. The bench press should be immediately followed by push ups. (the internal rotation of the palms creates an optimal stretch in the pecs, while minimizing stress on the shoulder joint). 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. Movement: While squeezing the dumbbells together, slowly lower them towards the upper chest and pause in the bottom position for a half second. To completely fatigue the muscle it is suggested to perform three sets of the full routine with the following rep range(s): WARNING: This workout is not for the faint of heart – be sure you are an intermediate to advanced weight trainer and have ample rest to recover from this extreme amount of training. Using parallel dip bars, hold yourself in the air. Grab a hold of each of the handles and take a step forward with your arms straight and behind you. Pause in the stretch position for a half, to full second and then begin to press your way back up to full extension. (the internal rotation of the palms creates an optimal stretch in the upper pecs, while minimizing stress on the shoulder joint). How to Get Stronger with These Workout Splits, How to Maximize Muscle Gains with Cable Machine Dropsets, Using The Chest-Supported Row To Build Powerful Lats, Get Bigger Biceps With Hammer Curls and Incline Curls, The Beginner’s Guide to Natural Bodybuilding, Your Guide to the Ultimate Bodybuilding Diet Meal Plan, ALLMAX MEAL PREP Banana Nut Protein Bread, Why Protein Powder Is Essential to a Bodybuilding Diet, Best Foods and Supplements for Boosting Testosterone, Set # 3- 10 reps to failure (optional 1 increment drop set), Mid Pec Primer Flat Bench Press s/w Flat Bench Dumbbell Flyes s/w Flat Bench Dumbbell Narrow Press Superset, Upper Chest Blast Incline Barbell Press s/w Incline Dumbbell Flyes s/w Incline Dumbbell Narrow Press Superset, The Money Set Dips (weighted) s/w Pec Deck Flyes (shoulder height) s/w Pec Deck Flyes (chest height) Superset, The Finisher Cable Flyes (low position) s/w Cable Flyes (shoulder height) Cable Flyes s/w (high position). 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