The chest is one of the most popular muscle groups to train amongst the fitness and bodybuilding community. From the exercises to the awesome pump, nothing is comparable.
Supersets are a highly underutilised tool which can be very powerful for making muscle gains. Essentially, a superset is where you perform one exercise immediately after another with no rest.
Here are some of the best chest supersets which you should incorporate into your next workout to really get your chest pumped!
What is a superset?
The idea of a superset is to perform 2 exercises back to back, followed by a short rest (but not always). This essentially doubles the amount of work you are doing, whilst keeping the recovery periods the same as you would usually have in individual exercises.
Chest Superset 1
Barbell Bench PressThe king of chest exercises. A staple in our chest workouts. The barbell bench press is one of the most powerful exercises in really growing your chest. Begin by lying on a bench, unracking the barbell with your arms shoulder width apart. Slowly lower the weight down ensuring you keep a slight arch in your back with your shoulder blades retracted. Touch your chest with the bar, pause and push up. Repeat this movement.
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The bench press should be immediately followed by push ups. Lie on the floor with your feet together, back straight and arms shoulder width apart. Lower yourself to the floor and push up, ensuring that you keep your back straight and do full repetitions.
Perform 8-12 reps of each exercise for 3-4 supersetsChest Superset 2
Seated Machine Chest PressSit down at the machine with your feet firmly planted to the ground. Place your hands around the middle of the grips, adjusting according to your own preferences. As you press the weight, contract your chest and explode forwards. Slowly lower the weight back to the starting position and repeat.
Incline Dumbbell PulloversSet a bench up at a 45 degree angle. Sit back against the bench with a dumbbell held above your torso. Ensure you don’t bend your elbows, only your shoulders should move. Slowly lower the weight back over your head, pausing at the bottom and maintaining the stretch. Then press the weight back up to the starting position and repeat the movement. Incline chest pullovers are a highly underutilised exercise which can really help to grow your chest.
Perform 8-12 reps of each exercise for 3-4 supersetsChest Superset #3
Incline Barbell Bench PressLie with your back flat on a bench elevated at a 45 degree angle. With the same form as a regular barbell bench press, unrack the barbell, with your arms shoulder width apart. Keep your shoulder blades retracted as you lower the weight down to your chest. Pause for a second at the bottom of the movement and then explode up. Try to keep the movement as controlled as possible.
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Using parallel dip bars, hold yourself in the air. Place your legs behind you with your feet crossed over. As you lower yourself down, lean as far forward as possible, allowing your elbows to flare out as you dip down. When you press up to the top of the movement, ensure you do not totally lock out your elbows to help prevent injury.
Perform 8-12 reps of each exercise for 3-4 supersetsChest Superset #4
Dumbbell Fly
Adjust your bench to a 30 to 45-degree incline position. Sit on the bench, straddling it with your feet flat on the floor. Rest the weights on your thighs just above the knees for heavier loads or centered at the chest for lighter weights. Maintain a tight core and exhale as you lie back on the bench while kicking one dumbbell up at a time in position over the chest in a fluid motion. This will not be necessary for lighter dumbbells that can be held securely on your chest as you lie down on the bench. Raise the dumbbells over your chest, elbows slightly bent, and palms facing each other. Inhale and slowly lower the dumbbells in a maintained arc position until you feel a mild stretch in your chest or shoulders. Exhale and bring the weights back to the start position maintaining an arc throughout the movement. Repeat for a determined amount of repetitions. Bring the dumbbells back to body center resting on chest or thighs (depending on weight), exhale, and use your core to sit up upon completion of the exercise
Incline Push Up
Place your hands on the edge of the bench. Step your feet back so your legs are straight. Embrace the core and keep the spine straight. Inhale as you slowly lower your chest to the edge of your platform. Pause for a second. Exhale as you push back to your starting position with your arms fully extended
Perform 8-12 reps of each exercise for 3-4 supersetsTake Home Message
Incorporating more volume into your workout with things like supersets is an excellent way to grow your muscles.
When your next chest day comes around, try to incorporate some of these supersets into your workout. Or, better still, use all 4 as your entire chest workout. You will really blitz your chest, destroying those muscles fibres so it can grow bigger and stronger.
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
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