In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. 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. A staple in our chest workouts. As you lower yourself down, lean as far forward as possible, allowing your elbows to flare out as you dip down. Lower the weight to a count of five, then bring it over your chest to a one-count. 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. Upper and lower body muscle groups – like barbell curl and leg extension. Slowly lower the weight down ensuring you keep a slight arch in your back with your shoulder blades retracted. 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! These two premier exercises are perfect for starting off the chest and back workout. Slowly elevate the handles up whilst keeping your arms straight and contracting your chest. For example, when beginning the bench press, unrack the weight and flex the chest hard for a full second before beginning your first repetition. 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. That insures that both bodyparts are getting attacked. If you’re trying to build thick, balanced and shredded pecs, supersets are the surefire way to get you there in a hurry. Position: Lie on a flat bench, grip the bar just a little wider than shoulder width, and unrack the weight. 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! This will help increase time under tension, and ultimately ensures that you’re using a full range of motion. Here's how to do it. Begin by lying on a bench, unracking the barbell with your arms shoulder width apart. This targets the mid and upper pecs. 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 Stand straight up and keep the hands and elbows in line with the shoulders throughout the entire movement. The chest is one of the most popular muscle groups to train amongst the fitness and bodybuilding community. Movement: Slowly raise the cables up to shoulder height, keeping tension on the pecs and slightly bend the elbows. 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. 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. 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. On second thought, putting a heavy chest day as the first workout of the week could be a good thing actually. When your next chest day comes around, try to incorporate some of these supersets into your workout. The addition of the band increases tension throughout the motion, adding a dynamic load that increases at full extension. Incline Barbell Press s/w Incline Dumbbell Flyes s/w Incline Dumbbell Narrow Press Position: Set the cable to the highest position, grasp the D handles and take 2 steps forward. Using parallel dip bars, hold yourself in the air. Slowly lower the weight back to the starting position and repeat. When you're short on time, supersets are an effective workout. A1. 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. 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. 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. As you press the weight, contract your chest and explode forwards. Place your legs behind you with your feet crossed over. The bench press should be immediately followed by push ups. Pause in the contracted position for a full second before beginning the next repetition. Stand upright, with chest up, arching the back and squeeze the handles together, just above shoulder height flexing the upper chest. ). Agonist-antagonist muscles – like barbell curl and triceps pushdown. 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. 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 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. When superset training you get a higher total energy expenditure. Furthermore, try to pause at the top and bottom of each position for a full second on every repetition. Here are some of the best chest supersets which you should incorporate into your next workout to really get your chest pumped! Begin by lying on a bench, unracking the barbell with your arms shoulder width apart. SUPERSET #2 – Flat Dumbbell Fly and Flat Dumbbell Press For the second superset, use two flat-angle exercises. There is no resting between each exercise within a superset, it’s meant to be performed back to back. Position: Lie on an incline bench of 45 degrees with dumbbells extended over the chest and palms in the neutral position. When performing your bent over barbell rows reset the bar to the ground on each repetition (this is known as a ‘Pendlay row’). Supersets help you get the most out of your gym time. 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