With chest presses, bench presses and high volume chest exercise. 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. The antagonist muscle groups of the bench press include muscles that assist in pulling such as the biceps, latissimus dorsi, posterior deltoids, and rhomboids. The inclined press works your chest, shoulders and triceps, with its main focus being the upper portion of your chest. 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 Lie on the floor with your feet together, back straight and arms shoulder width apart. The inclined press works your chest, shoulders and triceps, with its main focus being the upper portion of your chest. 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). superset bench press 8*3 with flies 8*3 pull over 8*3. superset barbell curls 8*3 with d/b hammer curls 8*3 seated dumbell curls 8*3. For the chest press, begin on the back with dumbbells up and stacked directly over the shoulders. Superset 1 – Barbell Bench Press supersetted with Wide-Grip Chins. This could be the chest fly paired with the bench press. One of the best exercises to superset with the bench press is the dips. 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. Superset your bench press with a light chest flyes. + Bodybuilding.comâ and BodySpace® are trademarks of Bodybuilding.com. This is the pre-exhaust version of workout 3. 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. 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. 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 … Classics include the old dumbbell bench press/flye double-whammy for the chest and the hamstring ... Deadlift and press-up. Learn why here: A good combination superset is to pair the bench press with a sit up or plank. We break down what supersets are, what science says about them, and how to use them. – superset with ; Bench Press: 5 x 5; Let me further explain. keep the weight light for warn-up. 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!! Give yourself a little bit of extra rest between supersets on this one. Example Workout (Chest/Back Opposing Superset Workout) Exercise 1: Barbell Bench Press Superset with Wide Grip Chins. Those being of course the chest, and a large part of our back. After you complete 1 set of bench press, stand up, grab a plate and go right into your standing squats. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Superset the two lifts until everyone in the gym is staring at you. Take a pair of dumbbells and go to the bench. 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 … Superset your bench press with a light chest flyes. 1B: Press up, raising barbell straight over chest until arms are straight. Smith Machine Bench Press Smith Machine Bent Over Rows. One of the easiest exercises to pair with a chest fly or dumbbell press is the reverse fly. Romanian deadlifts are a great exercise to pair with deadlifts. Standing Biceps Curl. Hammer strength row machine Hammer strength chest press. with in-depth instructional videos. For example if you do 4 sets of bench press usually on chest day, and 4 sets of deadlifts on back day. The first bench press combination exercise is a pairing with a Romanian deadlift. For instance, it's common to superset biceps and triceps exercises, alternating between curls and rope push-downs. The Best Superset Involving an Inclined Press. Barbell presses go first because you’ll be able to handle more volume. 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. Engage through the chest to press back up. A superset involves pairing two exercises together and … Flat Bench Press s/w Flat Dumbbell Flyes s/w Flat Dumbbell Narrow Press. You can challenge your pecs and accessory triceps and go right into the dips, where the tricep is the main mover. You’re supersetting compound/isolation exercises for the same muscle group. Bench press is an amazing compound exercise that mainly works your pecs – a.k.a. link to Which Exercise Is Best for Students? While many people would call, say, a pairing of squats and bench dips a superset, this is a major misconception, says Kennedy. Don't risk doing a workout improperly! The Best Chest & Back Workout With Supersets Workout is a series of 4 supersets, each superset has 2 – 3 exercises. One of the agonist bench press supersets you should consider is the chest fly. For example, you perform a push-up and a dumbbell bench press. 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. Brace your core and press your feet into the ground, then press the weights up until your arms are straight. You increase training density and can use the pairings to bring up weak areas. Sometimes it seems like no matter what you do, you can only add a few pounds here and there. Many people will also superset chest and back exercises for both of the above reasons. A great antagonist pairing that can go with your bench press is the standard row. Superset with. A flat bench dumbbell fly or press is going to pair nicely with a reverse fly. Incline Flyes 3 sets of 12-15 reps. Close Reverse Grip Pull-ups 3 sets of 12-15 reps Calves: Superset #1 Push ups are also great for weight loss. 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! There are several exercises you can pair with a bench press to give your body the best superset workout possible. That's 1 rep. SET 2: Stability ball pushup. Flat Bench Press. Superset #1. Then, as your chest muscles get ready for the next bench press set, you can bang out a set of squats! Add chains or bands to each of these exercises to make them even more challenging. This will make it easier to set up your workouts, making sure you superset the correct exercises each day. Once that exercise is complete, move into bodyweight push-ups to generate that high level of fatigue and finish the muscle off. Feel free to use a different lift in your workout that works the same muscle group. 1. Add an extra chest stressing element by squeezing the plate as you squat. They both heavily tax the core. An easy antagonist exercise to pair with your bench press is the bicep curl. The classic superset approach is the basic antagonistic superset. 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. It's traditionally performed with a barbell. Superset 1 – Incline Barbell Press and Incline Dumbbell Fly: Start your workout with incline exercises paired in a superset. Superset #2 is a chest press and a bent over row. Incline Barbell Press 45 degree bent over barbell row (aka “Yates row) Dumbbell bench press Two dumbbell bent over row. It's great to superset when strength training body parts that require a lot of rest between sets. 1 set of barbell rows followed by 1 set of bench press equals 1 superset. First start out with bent over rows. © 2020 Bodybuilding.com. Then do moves 3A and 3B as a superset, and the same again for moves 4A and 4B, to work your biceps hard. Lie on an incline bench with a dumbbell in each hand at shoulder height. You can max out the bench press and jump right into doing as many push ups as you can. 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. A bench press superset is going to save you time and allow you to shorten your workout. Brace your core … Liam. There were four reps in the first three sets, then the fourth was completed until failure. It is a site packed with useful fitness information and is run by people with years of experience in the personal training, fitness, and health industries. 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. Incline Bench Press 3 sets of 8-10 reps. There is no resting between each exercise within a superset, it’s meant to be performed back to back. 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. A chest and back superset workout would look like this. Superset 1 – Flat Barbell Bench Press with Wide Grip Pull-Ups. The Floor Press actually predates the Bench Press. Sets 1-3: Working sets. 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. 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