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!
Superset #1
Barbell Bench Press
The 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.
Push Ups
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 supersets
Superset #2
Seated Machine Chest Press
Sit 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 Pullovers
Set 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 supersets
Superset #3
Incline Barbell Bench Press
Lie 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.
Chest Dips
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 supersets
Superset #4
High-to-Low Cable Fly
Set up two sets of cables at a high height, with a medium to wide
width. Grab hold of each of the handles and bring them together,
contracting your chest. As you do this, imagine you are touching the
inside of your elbows together to ensure you get a full contraction.
Pause once the grips meet one another and slowly lower the weight back
to the starting position, repeating the movement.
Low-to-High Cable Fly
Set up two sets of cables with a low height and wide width. Grab a
hold of each of the handles and take a step forward with your arms
straight and behind you. Slowly elevate the handles up whilst keeping
your arms straight and contracting your chest. Bring your arms
parallel to the ground whilst touching your hands together. Pause for
a second, then lower to the starting position and repeat.
Perform 8-12 reps of each exercise for 3-4 supersets
Take 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.
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