The Best Superset Involving an Inclined Press. BodyFit is your solution to all things fitness. You can mix in push up jacks, downward pushups, triangle push ups or wide push ups to give yourself an extra challenge. Perform 8 … You can challenge your pecs and accessory triceps and go right into the dips, where the tricep is the main mover. Both exercises utilize major muscle groups and should be exercises you do near the beginning of your workouts, so as to be at full strength to complete these challenging lifts. Push ups are also great for weight loss. The barbell bench press. 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). Very simply, you perform two exercises for opposing muscles, with little to no rest between the two. Last, you can always do a superset with a completely unrelated muscle group. The antagonist muscle groups of the bench press include muscles that assist in pulling such as the biceps, latissimus dorsi, posterior deltoids, and rhomboids. Bench press is an amazing compound exercise that mainly works your pecs – a.k.a. Repeat 4 times. Superset 2: Inverted Row and Bench Press Pairing pushes and pulls on the horizontal plane is more than balancing muscle groups. Many people will also superset chest and back exercises for both of the above reasons. They let you work all your muscle groups more completely while still getting enough recovery. You can max out the bench press and jump right into doing as many push ups as you can. During these exercises, you might use the pecs more for the chest fly and the shoulders more for the bench press, both still using both of these muscle groups to complete the lift. Here’s the main advantage of supersets. Superset #2 is a chest press and a bent over row. 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. One of the easiest exercises to pair with a chest fly or dumbbell press is the reverse fly. A bench press superset is going to save you time and allow you to shorten your workout. Perform 3 rounds of this superset and perform 10, 8, 6 reps of each exercise. Superset 2 – Flat Dumbbell Fly and Flat Dumbbell Press: After the incline angles, we are now going to do some flat angle pairings. A flat bench dumbbell fly or press is going to pair nicely with a reverse fly. 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. Another reason to superset is to build up muscles that are opposing each other but use different exercises for the main muscle group. You’ll do 5 sets of 5 reps (5 supersets, and 5 reps of each exercise during each superset). Avoid injury and keep your form in check Superset with. You will perform the push-ups to exhaustion. with in-depth instructional videos. Using a weight heavy enough to fail at 8-10 reps of Bench Press, go straight into bodyweight Wide Grip Chins aiming for maximum reps to failure On the deficit deadlifts, drop down to about 60% of your best deadlift and shoot for sets of 5 as well. There are several exercises you can pair with a bench press to give your body the best superset workout possible. Getting in some bench press and cable work. We’ll be kicking off our chest and back superset workout with the biggest strength and size builder for the chest, the flat barbell bench press along with the king of all back exercises – the pull-up. link to The Best Time to Exercise for Students, Exercises to Pair with Deadlifts and Squats (Supersets). Learn why here: A good combination superset is to pair the bench press with a sit up or plank. This is one of the best bench press supersets because you can work a lot of muscle groups in a short amount of time. Incline Bench Press 3 sets of 8-10 reps. The premise of contrast training is simple: perform a heavy strength exercise within the 3-5 rep range, then move immediately into a high-velocity movement that mimics the same biomechanical pattern (e.g., heavy Squats and Box Jumps). While the larger muscles of the biceps and triceps are on opposing sides of the arm, the two muscle groups still have to work together. Warm-up Warm up thoroughly with some dumbbell overhead presses and upright rows . ... Close grip bench press. This is a great antagonistic exercise which is going to work two huge muscle groups in the body. Hip Thrust. You’re supersetting compound/isolation exercises for the same muscle group. The RDL will work the hamstrings, glutes, and erector spinae. This will really work your chest, giving it one of the best workouts possible. 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. We’ll be kicking off our chest and back superset workout with the biggest strength and size builder for the chest, the flat barbell bench press along with the king of all back exercises – the pull-up. Sets 1-3: Working sets. Sometimes it seems like no matter what you do, you can only add a few pounds here and there. For example, you perform a push-up and a dumbbell bench press. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Already have a Bodybuilding account with BodyFit? Brace your core … Half Kneeling Pallof Press Paired With Lunge. Pairing two compound movements could be too intense the same way that pairing two isolation movements could lack the intensity provided by a combination of compound and isolation. The inclined press works your chest, shoulders and triceps, with its main focus being the upper portion of your chest. 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! Superset your bench press with a light chest flyes. View our enormous library of workout photos and see exactly how each exercise 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. Lie on an incline bench with a dumbbell in each hand at shoulder height. If you’re doing straight sets, then, your workout might look like this: Set #1 of the bench press; Rest 5 minutes link to Which Exercise Is Best for Students? 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. And it has been Included in many workout programs like Tempo training. A chest and back superset workout would look like this. The Bench Press can be one of the best ways to fix a weak chest and lats and, if done correctly, will carry over to your overhead lifts by creating a more stable shoulder. One agonist pairing is the bench press superset with push ups. – superset with ; Bench Press: 5 x 5; Let me further explain. Barbell bent over row to add intensity and volume to a workout as well as focusing on your strength calories. Back with dumbbells up and stacked directly over the shoulders pull up or plank high level fatigue..., take a pair of dumbbells and do the incline flyes 3 sets of 12-15 reps. reverse! 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