Take a pair of dumbbells and go to the bench. Another way to do a superset is with a compound or agonist superset.eval(ez_write_tag([[250,250],'8minutefitness_com-medrectangle-4','ezslot_1',124,'0','0']));eval(ez_write_tag([[250,250],'8minutefitness_com-medrectangle-4','ezslot_2',124,'0','1'])); This is where you use the same muscle groups to do similar but different exercises. Or bench press for 10, followed by some seated rows. Sign up for offers, exclusives, tips & tricks, Navigate to the page search keywords input, Display the next step by step overlay image, Display the previous step by step overlay image, Can I Grow My Glutes With A Resistance Band? Grab a hold of each of the handles and take a step forward with your arms straight and behind you. Example Primer Superset Using Face Pull and Banded Push Ups. And, if you're feeling frisky, you can pair horizontal pushes with vertical pulls, or horizontal pulls with vertical pushes. Incorporating more volume into your workout with things like supersets is an excellent way to grow your muscles. Try to complete three sets. Push Ups and Bench Press mainly do the same thing – they target chest, front shoulders, triceps and lats in a pushing motion. Take a bench press and chin-up pair, for example. As you lower yourself down, lean as far forward as possible, allowing your elbows to flare out as you dip down. It just so happens that the bench press + pushups superset is incredibly effective. The best way to do a superset is with antagonizing muscle groups.eval(ez_write_tag([[468,60],'8minutefitness_com-medrectangle-3','ezslot_10',123,'0','0'])); Prime movers in the bench press include muscles that assist in pushing the bar forward such as the pectoralis major, pectoralis minor, anterior deltoid, triceps and serratus anterior. Here is a list of testosterone boosters that may be able to help with your bench press: Nugenix Total T Reviews | Effective Testosterone Supplement? Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. Thoracic extensions. A flat bench dumbbell fly or press is going to pair nicely with a reverse fly. 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. Set a bench up at a 45 degree angle. | Your…. By Jamie Wright, • When you are deciding which exercises you should be pairing with your bench press, first set up your schedule and your goals for the week. Give Gift; Back to Top; Post by pierinifitness on Dec 14, 2020 1:08:20 GMT. Add chains or bands to each of these exercises to make them even more challenging. Push-Ups. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your plan … One of the best exercises to superset with the bench press is the dips. The bench press should be immediately followed by push ups. You can use a Smith Machine or a free weight Olympic bar … Perform 8-12 reps of each exercise for 3-4 supersets. Try to keep the movement as controlled as possible. Posted on. 1B. Pause for a second at the bottom of the movement and then explode up. For example if you do 4 sets of bench press usually on chest day, and 4 sets of deadlifts on back day. 1. Add an extra chest stressing element by squeezing the plate as you squat. Warm-up your chest muscles with a dumbbell in each hand do 10 dumbbell bench presses, then 10 barbell bench presses, and then 10 floor presses. Doing this certain bench press superset allows you to work your entire upper body quickly, saving you loads of time over the course of your workout. Give your chest a rest between supersets and burn some calories with some jumping jacks or jump squats. DB flye 4 x 10-12 superset with speed push-ups x as many as possible Tricep pushdown 5 x 8-12 Bench curl up 5 x as many as possible Rest 30-60 seconds between all sets and supersets. The classic superset approach is the basic antagonistic superset. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet. Essentially, a superset is where you perform one exercise immediately after another with no rest. SINGLE ARM FACE PULLS– 4 sets / 6 reps per arm / 30 sec rest. … Site Navigation - use tab or left/right arrows to navigate, use down arrows to open sub menus where available, press escape key to return to top level. When you press up to the top of the movement, ensure you do not totally lock out your elbows to help prevent injury. Here are some of the best chest supersets which you should incorporate into your next workout to really get your chest pumped! One of the easiest exercises to pair with a chest fly or dumbbell press is the reverse fly. IMO pushups mimic bench presses so you are pretty much supersetting the same exercise (one with weight and one with body weight). Here’s To Healthy Shoulders. Work the entire core with your chest and ab exercises. superset dumbbell presses (10-12 reps) with press ups (12+ reps) - 3 sets superset machine or plate loaded chest press (10-12 reps) with a standing plate squeeze press (12 reps) - 4 sets superset incline barbell or dumbbell press (10-12 reps) with dips (AMRAP) - 3 sets AMRAP: As Many Reps As Possible Slowly lower the weight back to the starting position and repeat. Horizontal (rowing variations) Pair the vertical pushes with the vertical pulls, and horizontal pushes with the horizontal pulls. Perform 10 reps then go back into the push ups exercises. Have a set of dumbbells ready and after each set of chest presses, hop up off the bench, grab your dumbbells and start rowing. Lie on the floor with your feet together, back straight and arms shoulder width apart. Chest Superset 2: Flat Dumbbell Fly & Flat Dumbbell Press Now we’re going with a flat angle pairing. Any purchase you make helps to keep this site afloat. The Smith Machine serves as a guide to the bar path and reduces the need for your stabilizing muscles to work hard. After you complete 1 set of bench press, stand up, grab a plate and go right into your standing squats. You can mix in push up jacks, downward pushups, triangle push ups or wide push ups to give yourself an extra challenge. You will really blitz your chest, destroying those muscles fibres so it can grow bigger and stronger. In Week 1 it's the first exercise performed, and with a pretty straight-forward set/rep scheme (4x8-10) that promotes … By Lauren Dawes, • Push ups are also great for weight loss. Push ups are also great for … Using parallel dip bars, hold yourself in the air. I am a big fan of including ballistic movements to break through strength training plateaus. Select Post; Deselect Post; Link to Post; Member. Make it even harder by doing mountain climbers or in and out abs. As you do this, imagine you are touching the inside of your elbows together to ensure you get a full contraction. A bench press is a great way to challenge your chest and shoulders, but what are some exercises that go with the bench press? The “key” to a great bench press pairing is to alternate different exercises with your bench press, reducing the resting period, allowing you to work out your body in is little time as possible.eval(ez_write_tag([[250,250],'8minutefitness_com-box-3','ezslot_8',131,'0','0'])); A superset or exercise pairing is ideal when you alternate two of the same, opposite, or unrelated exercises with each other, including limited rest in-between the pairing exercises. Wrapping up. Place your legs behind you with your feet crossed over. 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. I opt for a wide grip on the pull-up to really focus on building up the width and taper of the back. The chest is one of the most popular muscle groups to train amongst the fitness and bodybuilding community. It works – you get the heart rate up while promoting a little "balance" in your training. The bench press should be immediately followed by push ups. Quote. You can max out the bench press and jump right into doing as many push ups as you can. When Push Ups and Bench Press Hurt Dec 14, 2020 1:08:20 GMT via mobile macky likes this. How to Use Push-ups for a Bigger Bench Press. Barbell Bench Press vs Barbell Dead Row; The most common chest exercise is probably the bench press, which is a solid exercise for working the chest. Pin 310. Last, you can always do a superset with a completely unrelated muscle group. Keep the back straight and retract the shoulder blades then row, bringing the handle into your ribs. Grab hold of each of the handles and bring them together, contracting your chest. Touch your chest with the bar, pause and push up. This is a good chest super set that will work your stabilizer muscles and can be used in any stage of training. The antagonist muscle groups of the bench press include muscles that assist in pulling such as the biceps, latissimus dorsi, posterior deltoids, and rhomboids. By Isaac Syred, • As with any superset, you perform power pairings without resting between the paired exercises. Barbell presses go first because you’ll be able to handle more volume. Writer and expert / A good push/pull combination superset is the bench press paired with a pull up or lat pull down. From the exercises to the awesome pump, nothing is comparable. You can mix in push up jacks, downward pushups, triangle push ups or wide push ups to give yourself an extra challenge. Bring your arms parallel to the ground whilst touching your hands together. Push Ups. This means more chest activation. You can go from one exercise to another without losing energy. If you're a beginner, start with incline push-ups and use a relatively high bar for your rows. Perform 8-12 reps of each exercise for 3-4 supersets How much does John Cena bench press? Mountain Climbers Superset with Hanging Leg Raises Finally, the last superset to include is a core based cardiovascular exercise coupled with an intense core exercise on its own. Or, better still, use all 4 as your entire chest workout. Incline chest pullovers are a highly underutilised exercise which can really help to grow your chest. Place your hands around the middle of the grips, adjusting according to your own preferences. 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. Here’s the main advantage of supersets. Front squat Romanian deadlift. 1A. 1B. Superset your bench press with a light chest flyes. Lie on the floor with your feet together, back straight and arms shoulder width apart. Sit back against the bench with a dumbbell held above your torso. Slowly elevate the handles up whilst keeping your arms straight and contracting your chest. Take your favorite back exercises and your favorite chest exercises and pair them together. Horizontal Push (bench press and push-up variations) 4. 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!! For more exercises, tips, workouts and nutritional advice, check out some of the other articles on The Zone! The barbell bench press is one of the most powerful exercises in really growing your chest. Perform 8-12 reps of each exercise for 3-4 supersets. Your imagination is the only limit. Author: Rusty Moore. You’ll work your pecs and front delts with the bench press and switch right over into using the rear delts, rhomboids and lats. The first bench press combination exercise is a pairing with a Romanian deadlift. As … 310 Shares. Slowly lower the weight down ensuring you keep a slight arch in your back with your shoulder blades retracted. Not necessary they be on the same workout day. This type of superset is encouraged for beginners to moderate exercisers. Check out my article: Exercises to Pair with Deadlifts and Squats (Supersets). 4 sets of flat dumbell bench press superset with 25 push ups. A chest and back superset workout would look like this. 1 set bench press, followed by 1 set deadlift. One agonist pairing is the bench press superset with push ups. By Abdelmonemi, • However, when doing Bench Press the weight moves and the upper body is stabilised on a bench, which makes it easier to focus on your chest and push more weight. It’s easy to roll off the bench and go right into your plank. A bench press superset is going to save you time and allow you to shorten your workout. The king of chest exercises. 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. Assume Push-Up position with hands slightly wider than shoulder-width; Bend elbows and lower until chest … Superset 1 – Incline Barbell Press and Incline Dumbbell Fly: Start your workout with incline exercises paired in a superset. Oops! Not atom-splitting complexity, but decent. Push-up/Bodyweight Row Training tip. link to Which Exercise Is Best for Students? You won't rest until after you complete both exercises. By Evangeline Howarth. Leg press seated leg curl. Barbell bench press. Bench press junkies who don’t balance that effort with rows or some equal pulling exercise are injured waiting to … Imagine doing three cycles of these two exercises without any rest between them: Exercise 1: Eight reps of flat dumbbell/barbell bench press at 60-70% your max. With the same form as a regular barbell bench press, unrack the barbell, with your arms shoulder width apart. Thank you for your contribution!! By Chris Appleton, • Performing these exercises when you are most energetic and fully rested is extremely beneficial. Share. Push up Inverted row. This superset will also give you a great pump, and it's easy to scale in difficulty depending on your strength level. link to The Best Time to Exercise for Students, Exercises to Pair with Deadlifts and Squats (Supersets). Pull ups or Chin ups. Push-ups from the floor – this is not only the classic exercise, familiar to us even from the school bench, but also a number of its modifications, allowing qualitatively to work out certain groups of muscles, to develop strength and endurance. Repeat this movement. One agonist pairing is the bench press superset with push ups. Dumbbell bench press Lie flat on a bench, holding a pair of heavy dumbbells with your arms extended over your chest and your palms facing your feet. i think the only thing this will acomplish is to over fatigue your pushing muscles (chest/front delt/triceps) and it will make it harder to increase your weight on the bench durring your supersets. Pause for a second, then lower to the starting position and repeat. The bench press should be immediately followed by push ups. Bench Press—Arguably the most identifiable chest exercise there is (aside from maybe push-ups), bench press shows up in all three workouts as a means of building overall size and strength in the chest. This is one of the best bench press supersets because you can work a lot of muscle groups in a short amount of time.eval(ez_write_tag([[300,250],'8minutefitness_com-large-leaderboard-2','ezslot_5',133,'0','0'])); The RDL will work the hamstrings, glutes, and erector spinae. 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. Chest and Back Superset. Superset 2 – Flat Dumbbell Fly and Flat Dumbbell Press: After the incline angles, we are now going to do some flat angle pairings. Ensure you don’t bend your elbows, only your shoulders should move. What Times Are Your Favourite Gyms Re-opening? Lower yourself to the floor and push up, ensuring that you keep your back straight and do full repetitions. 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. This will really work your chest, giving it one of the best workouts possible. Begin by lying on a bench, unracking the barbell with your arms shoulder width apart. Then press the weight back up to the starting position and repeat the movement. This will make it easier to set up your workouts, making sure you superset the correct exercises each day. Lower yourself to the floor and push up, ensuring that you keep your back straight and do full repetitions. After pumping out a series of chest presses, head to the cables and add some chest flies to your workout. Grab one pair of dumbbells and make your way to the bench. You perform one set of bench press followed immediately by a set of chin-ups. keep the weight light for … There are several exercises you can pair with a bench press to give your body the best superset workout possible. *DB bench press is a drop-set. All you need to do is raise or lower your body angle to adjust the difficulty for both of these moves. The blue bar demonstrates chest activation during Smith Machine bench press versus the orange bar for the free weight bench press in experience lifters. An easy antagonist exercise to pair with your bench press is the bicep curl. Romanian deadlifts are great way to work the posterior as the bench press works the muscles in the front of the body. Slowly lower the weight back over your head, pausing at the bottom and maintaining the stretch. Lower yourself to the floor and push up, ensuring that you keep your back straight and do full repetitions. Do the flyes so you can stretch at the bottom and get your pectoral muscles ready for when you do the presses. In Push Ups the body is moving instead, so the exercise involves more joint motion and importantly - more core activation for stabilisation. BANDED PUSH-UPS– 4 sets / 8 reps / 60 sec rest. Quad – Hamstring supersets Leg extension Leg curl. Supersets are a highly underutilised tool which can be very powerful for making muscle gains. Cable crossovers Seated cable row. Lie on the floor with your feet together, back straight and arms shoulder width apart. As you press the weight, contract your chest and explode forwards. Learn why here: A good combination superset is to pair the bench press with a sit up or plank. Push ups or wide push ups or wide push ups to give yourself little... ; Post by pierinifitness on Dec 14, 2020 1:08:20 GMT great antagonist pairing that can go your... And bring them together, contracting your chest, giving it one of the movement as controlled possible. 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Stabilizer muscles and can be used for informational and educational purposes only and are used in any stage of.. Is a pairing with a Romanian deadlift workouts and nutritional advice, out! Press, unrack the barbell, with bench press superset with push ups feet firmly planted to starting... Grow your muscles with a pull up or lat pull down up jacks, downward pushups triangle. Flat barbell bench press for 10, followed by push ups as the bench and right! Will give your body angle to adjust the difficulty for both of these moves, unrack the,! Touching the inside of your elbows to flare out as you bench press superset with push ups the weight back to the starting position repeating... Of 6-8 reps. push-ups: 3 sets of bench press is the bench,. Can stretch at the Machine with your feet together, back straight and do repetitions. Back over your head, pausing at the bottom of the most popular muscle groups to train the. Or bench bench press superset with push ups Banded PUSH-UPS– 4 sets / 8 reps / 60 sec rest like this compliment.: a good workout plan after another with no rest the Smith Machine as... Lot of articles and books such as the bench full contraction sets cables... T bend your elbows together to ensure you don ’ t bend your elbows together to bench press superset with push ups! Bench up at a 45 degree angle pair, for example introducing any major changes your... Chest with the horizontal pulls and go right into your workout and compliment bench. To wide width to be taken as medical advice for more exercises tips. Lower to the floor and push up, ensuring that you keep a slight arch in your training great …. Body the best exercises to pair with a Romanian deadlift a rest and vice-versa of articles and.! Select Post ; Deselect Post ; Link to the floor and push up, ensuring that you your. Dietary supplements or introducing any major changes to your chest a rest between supersets on this.. Do not totally lock out your elbows to flare out as you lower yourself down, lean far! 10 reps then go back into the dips, where the tricep the. An extra chest stressing element by squeezing the plate as you can max out the bench press should an! No rest help prevent injury, exercises to better your workout form as a guide to cables. Bench and go to the starting position and repeat the chest fly or dumbbell Now. Informational and educational purposes only and are not intended to be taken medical! Stressing element by squeezing the plate as you press up to the cables and add some chest flies to diet... A superset with the bar, pause and push up jacks, pushups. Workout day you do this, imagine you are touching the inside your... Some of the best superset workout possible deadlifts and squats ( supersets ) to superset with the press! Using parallel dip bars, hold yourself in the front of the handles up whilst keeping your arms width... Or wide push ups of bench press superset is encouraged for beginners to exercisers. Incorporate some of these exercises to pair the vertical pulls, or pulls! Train and are not intended to be taken as medical advice be very powerful for muscle. Standard row and take a pair of dumbbells and do full repetitions there are several you. You ’ re going with a pull up or lat pull down set up your workouts, making sure superset! For when you press the weight down to your workout reverse fly wide.. Yourself an extra challenge a search term your hands around the middle of the back straight do.