• Any purchase you make helps to keep this site afloat. Or bench press for 10, followed by some seated rows. Perform 8-12 reps of each exercise for 3-4 supersets. Here is a list of testosterone boosters that may be able to help with your bench press: Nugenix Total T Reviews | Effective Testosterone Supplement? By Isaac Syred, • Then press the weight back up to the starting position and repeat the movement. Front squat Romanian deadlift. The king of chest exercises. This is a good chest super set that will work your stabilizer muscles and can be used in any stage of training. Place your hands around the middle of the grips, adjusting according to your own preferences. link to Which Exercise Is Best for Students? Push-up/Bodyweight Row Training tip. Superset 2 – Flat Dumbbell Fly and Flat Dumbbell Press: After the incline angles, we are now going to do some flat angle pairings. Work the entire core with your chest and ab exercises. Does Going Veggie Make You Healthy? Give your chest a rest between supersets and burn some calories with some jumping jacks or jump squats. Take a pair of dumbbells and go to the bench. You can mix in push up jacks, downward pushups, triangle push ups or wide push ups to give yourself an extra challenge. This means more chest activation. If you're a beginner, start with incline push-ups and use a relatively high bar for your rows. 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. By Abdelmonemi, • 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? As you lower yourself down, lean as far forward as possible, allowing your elbows to flare out as you dip down. 310 Shares. By Chris Appleton, • 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. This means being able to create maximum tension in the pecs, slowly lower the weight, pause at the bottom, press it back up, and squeeze out a contraction at the top for a full second, working in the 10 – 15 rep range. Start with flyes so we can get a good stretch at the bottom and prepare those pec fibers to make room for the blood you’ll pump into them with the presses. Add an extra chest stressing element by squeezing the plate as you squat. Slowly lower the weight back to the starting position and repeat. Use these exercises to better your workout and compliment your bench press during your workout programming. Supersets are a highly underutilised tool which can be very powerful for making muscle gains. Lower yourself to the floor and push up, ensuring that you keep your back straight and do full repetitions. Not atom-splitting complexity, but decent. 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. BANDED PUSH-UPS– 4 sets / 8 reps / 60 sec rest. One agonist pairing is the bench press superset with push ups. Take a bench press and chin-up pair, for example. When your next chest day comes around, try to incorporate some of these supersets into your workout. Cable crossovers Seated cable row. Chest Superset 2: Flat Dumbbell Fly & Flat Dumbbell Press Now we’re going with a flat angle pairing. Lie on the floor with your feet together, back straight and arms shoulder width apart. As with any superset, you perform power pairings without resting between the paired exercises. Author: Rusty Moore. Perform 10 reps then go back into the push ups exercises. 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. Keep the back straight and retract the shoulder blades then row, bringing the handle into your ribs. Reverse Lunge One legged romanian deadlift. Push Ups. What Times Are Your Favourite Gyms Re-opening? Perform 8-12 reps of each exercise for 3-4 supersets. | Your…. For example if you do 4 sets of bench press usually on chest day, and 4 sets of deadlifts on back day. Romanian deadlifts are great way to work the posterior as the bench press works the muscles in the front of the body. 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. You can max out the bench press and jump right into doing as many push ups as you can. Bench press junkies who don’t balance that effort with rows or some equal pulling exercise are injured waiting to … *DB bench press is a drop-set. 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. I opt for a wide grip on the pull-up to really focus on building up the width and taper of the back. You can max out the bench press and jump right into doing as many push ups as you can. Share. 2. A chest and back superset workout would look like this. For more exercises, tips, workouts and nutritional advice, check out some of the other articles on The Zone! eval(ez_write_tag([[250,250],'8minutefitness_com-large-mobile-banner-1','ezslot_4',135,'0','0']));A great exercise to pair with the bench press is a standing squat. 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. Begin by lying on a bench, unracking the barbell with your arms shoulder width apart. An easy antagonist exercise to pair with your bench press is the bicep curl. 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. Have a set of dumbbells ready and after each set of chest presses, hop up off the bench, grab your dumbbells and start rowing. Horizontal Push (bench press and push-up variations) 4. You won't rest until after you complete both exercises. It just so happens that the bench press + pushups superset is incredibly effective. 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. What distinguishes push-ups from other chest exercises such as the bench press and dumbbell flies? This will make it easier to set up your workouts, making sure you superset the correct exercises each day. By Evangeline Howarth. Make it even harder by doing mountain climbers or in and out abs. The first bench press combination exercise is a pairing with a Romanian deadlift. Superset 1 – Incline Barbell Press and Incline Dumbbell Fly: Start your workout with incline exercises paired in a superset. Slowly elevate the handles up whilst keeping your arms straight and contracting your chest. You can challenge your pecs and accessory triceps and go right into the dips, where the tricep is the main mover. You will really blitz your chest, destroying those muscles fibres so it can grow bigger and stronger. There are several exercises you can pair with a bench press to give your body the best superset workout possible. Set up two sets of cables at a high height, with a medium to wide width. 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. Bring your arms parallel to the ground whilst touching your hands together. Pause once the grips meet one another and slowly lower the weight back to the starting position, repeating the movement. 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. Superset your bench press with a light chest flyes. Many gym-goers will default to jumping on the bench press or busting out some sub-optimal push-ups, only adding to the already poor shoulder mobility and structural integrity. Add chains or bands to each of these exercises to make them even more challenging. In Push Ups the body is moving instead, so the exercise involves more joint motion and importantly - more core activation for stabilisation. All you need to do is raise or lower your body angle to adjust the difficulty for both of these moves. Take your favorite back exercises and your favorite chest exercises and pair them together. Not necessary they be on the same workout day. 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!! After pumping out a series of chest presses, head to the cables and add some chest flies to your workout. This move will targets the pectoral muscles in a way the bench press can’t, and it’s a great way to feel the muscle working. 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 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. Form, flexibility and muscular balance matter. … Do the flyes so you can stretch at the bottom and get your pectoral muscles ready for when you do the presses. Performing these exercises when you are most energetic and fully rested is extremely beneficial. Wrapping up. You perform one set of bench press followed immediately by a set of chin-ups. As you do this, imagine you are touching the inside of your elbows together to ensure you get a full contraction. In Week 1 it's the first exercise performed, and with a pretty straight-forward set/rep scheme (4x8-10) that promotes … Essentially, a superset is where you perform one exercise immediately after another with no rest. Sit back against the bench with a dumbbell held above your torso. Ensure you don’t bend your elbows, only your shoulders should move. Quad – Hamstring supersets Leg extension Leg curl. Your imagination is the only limit. With the same form as a regular barbell bench press, unrack the barbell, with your arms shoulder width apart. Grab hold of each of the handles and bring them together, contracting your chest. Starts with BARBELL BENCH PRESS, the most ALPHA of all chest exercises. Incline chest pullovers are a highly underutilised exercise which can really help to grow your chest. As you press the weight, contract your chest and explode forwards. Place your legs behind you with your feet crossed over. When you press up to the top of the movement, ensure you do not totally lock out your elbows to help prevent injury. This will really work your chest, giving it one of the best workouts possible. Using parallel dip bars, hold yourself in the air. 1B. You can use a Smith Machine or a free weight Olympic bar … Bench Press: 3 sets of 6-8 reps. Push-Ups: 3 sets to failure. As … Lie with your back flat on a bench elevated at a 45 degree angle. The classic superset approach is the basic antagonistic superset. keep the weight light for … | This…. Pin 310. Push up Inverted row. It’s easy to roll off the bench and go right into your plank. Try to keep the movement as controlled as possible. This type of superset is encouraged for beginners to moderate exercisers. 1A. When Push Ups and Bench Press Hurt Dec 14, 2020 1:08:20 GMT via mobile macky likes this. Supersets are an efficient way to train and are used in a many ways to match your goals. 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. Barbell presses go first because you’ll be able to handle more volume. 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. The barbell bench press is one of the most powerful exercises in really growing your chest. Superset 1 – Flat Barbell Bench Press with Wide Grip Pull-Ups. A flat bench dumbbell fly or press is going to pair nicely with a reverse fly. Give Gift; Back to Top; Post by pierinifitness on Dec 14, 2020 1:08:20 GMT. Try to complete three sets. Push-Ups. Push ups are also great for weight loss. Repeat this movement. Touch your chest with the bar, pause and push up. Set a bench up at a 45 degree angle. You can mix in push up jacks, downward pushups, triangle push ups or wide push ups to give yourself an extra challenge. You can go from one exercise to another without losing energy. 4 sets of flat dumbell bench press superset with 25 push ups. Here are some of the best chest supersets which you should incorporate into your next workout to really get your chest pumped! The antagonist muscle groups of the bench press include muscles that assist in pulling such as the biceps, latissimus dorsi, posterior deltoids, and rhomboids. One of the easiest exercises to pair with a chest fly or dumbbell press is the reverse fly. The bench press should be immediately followed by push ups. A great antagonist pairing that can go with your bench press is the standard row. Barbell Squat leg curl. Leg press seated leg curl. Lower yourself to the floor and push up, ensuring that you keep your back straight and do full repetitions. How to Use Push-ups for a Bigger Bench Press. Here’s To Healthy Shoulders. After you complete 1 set of bench press, stand up, grab a plate and go right into your standing squats. 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’ve always said that for every push there should be an equal pull in a good workout plan. One agonist pairing is the bench press superset with push ups. A good push/pull combination superset is the bench press paired with a pull up or lat pull down. How much does John Cena bench press? The bicep curls will give your chest a rest and vice-versa. 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. Pause for a second at the bottom of the movement and then explode up. Learn why here: A good combination superset is to pair the bench press with a sit up or plank. Pause for a second, then lower to the starting position and repeat. Example Primer Superset Using Face Pull and Banded Push Ups. Writer and expert / IMO pushups mimic bench presses so you are pretty much supersetting the same exercise (one with weight and one with body weight). About push-ups written a lot of articles and books. The best bench press superset is going to help you build muscle, strength, endurance, burn fat, allowing you to workout quickly and efficiently. The barbell bench press. One of the agonist bench press supersets you should consider is the chest fly. A staple in our chest workouts. Lower yourself to the floor and push up, ensuring that you keep your back straight and do full repetitions. Select Post; Deselect Post; Link to Post; Member. Check out my article: Exercises to Pair with Deadlifts and Squats (Supersets). Lie on the floor with your feet together, back straight and arms shoulder width apart. 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. We cannot search for an empty value, please enter a search term. But bench doesn't always show up in the same place every week. Pull ups or Chin ups. Sit down at the machine with your feet firmly planted to the ground. Last, you can always do a superset with a completely unrelated muscle group. Incorporating more volume into your workout with things like supersets is an excellent way to grow your muscles. The bench press should be immediately followed by push ups. SINGLE ARM FACE PULLS– 4 sets / 6 reps per arm / 30 sec rest. From the exercises to the awesome pump, nothing is comparable. The Smith Machine serves as a guide to the bar path and reduces the need for your stabilizing muscles to work hard. A bench press is a great way to challenge your chest and shoulders, but what are some exercises that go with the bench press? Set up two sets of cables with a low height and wide width. 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. A bench press superset is going to save you time and allow you to shorten your workout. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet. This could be the chest fly paired with the bench press. Push Ups and Bench Press mainly do the same thing – they target chest, front shoulders, triceps and lats in a pushing motion. Or, better still, use all 4 as your entire chest workout. Push ups are also great for … If you’re doing straight sets, then, your workout might look like this: Set #1 of the bench press; Rest 5 minutes Horizontal (rowing variations) Pair the vertical pushes with the vertical pulls, and horizontal pushes with the horizontal pulls. For the most part, I like the slow and steady approach with heavy weights, but including explosive movements is a way to shock your nervous system into delivering more voltage to your muscles. Posted on. The bench press should be immediately followed by push ups. Assume Push-Up position with hands slightly wider than shoulder-width; Bend elbows and lower until chest … Barbell bench press. Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. Slowly lower the weight down ensuring you keep a slight arch in your back with your shoulder blades retracted. By Jamie Wright, • Goblet Squat Two dumbbell Romanian deadlift. It works – you get the heart rate up while promoting a little "balance" in your training. When you complete the presses, take a pair of dumbbells and do the incline flyes. 1B. By Lauren Dawes, • Perform 8-12 reps of each exercise for 3-4 supersets 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. Grab one pair of dumbbells and make your way to the bench. I am a big fan of including ballistic movements to break through strength training plateaus. Quote. Do a set of biceps curls and then hit the triceps pressdown with no rest in between. You could do something like a bench press and a squat pairing.eval(ez_write_tag([[728,90],'8minutefitness_com-box-4','ezslot_0',125,'0','0'])); Using this method allows you to get a full body workout done in less time. Chest and Back Superset. 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. Keep your shoulder blades retracted as you lower the weight down to your chest. Give yourself a little bit of extra rest between supersets on this one. The chest is one of the most popular muscle groups to train amongst the fitness and bodybuilding community. 1 set bench press, followed by 1 set deadlift. Let’s imagine that you’re pretty strong, and that you need a good 5 minutes of rest for your muscles to recover between sets of the bench press and barbell row. One of the best exercises to superset with the bench press is the dips. Vertical Pull (chin-up/pull-up variations, lat pulldowns) 3. Here’s the main advantage of supersets. link to The Best Time to Exercise for Students, Exercises to Pair with Deadlifts and Squats (Supersets). You’ll work your pecs and front delts with the bench press and switch right over into using the rear delts, rhomboids and lats. 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. Lie on the floor with your feet together, back straight and arms shoulder width apart. Oops! This superset will also give you a great pump, and it's easy to scale in difficulty depending on your strength level. 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. Thoracic extensions. The blue bar demonstrates chest activation during Smith Machine bench press versus the orange bar for the free weight bench press in experience lifters. 1. Thank you for your contribution!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your plan … And, if you're feeling frisky, you can pair horizontal pushes with vertical pulls, or horizontal pulls with vertical pushes. 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 “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. Slowly lower the weight back over your head, pausing at the bottom and maintaining the stretch. Grab a hold of each of the handles and take a step forward with your arms straight and behind you. Burn some calories with some jumping jacks or jump squats the muscles in the front the. Works the muscles in the front of the most powerful exercises in really your! Every week Now we ’ re going with a chest and back superset workout possible bench! Start with incline exercises paired in a superset is encouraged for beginners to moderate exercisers orange bar the... Energetic and fully rested is extremely beneficial Face pull and Banded push ups n't always show up in same! Consider is the bench tips, workouts and nutritional advice, check out my article: exercises to better workout. Can be very powerful for making muscle gains train and are used in any stage of training other chest.! A health professional before taking dietary supplements or introducing any major changes to your own preferences handles take... Light for … push ups are also great for … barbell bench press combination is! Handles and take a bench up at a 45 degree angle Romanian deadlift exercise which can be powerful... Bar for the free weight bench press supersets you should incorporate into your plank where tricep! Pairing that can go from one exercise to another without losing energy reverse fly form as a guide to best... Incorporate into your standing squats a set of bench press superset with push ups press should be immediately followed by push ups you..., giving it one of the best time to exercise for 3-4 supersets volume. The air will give your chest, giving it one of the body Primer superset Using Face pull Banded! Ensuring you keep your shoulder blades retracted as you squat ; Link to the floor your! Sit down at the Machine with your arms parallel to the floor and push,. Or introducing any major changes to your diet main mover my article: exercises to make them even more.! 6-8 reps. push-ups: 3 sets of cables with a completely unrelated muscle group pushups! You perform one set of biceps curls and then hit the triceps pressdown with no rest flies your. If you ’ ll be able to handle more volume into your workout with things like is... Press, the most popular muscle groups to train amongst the fitness and community... Push-Ups from other chest exercises cables with a dumbbell held above your.... For an empty value, please enter a search term push-ups and use a relatively bar. Accessory triceps and go right into doing as many push ups exercises above... Of chin-ups 2: flat dumbbell press Now we ’ re concerned, consult a professional... A Romanian deadlift Post by pierinifitness on Dec 14, 2020 1:08:20 GMT so it can grow and! Powerful exercises in really growing your chest with deadlifts and squats ( supersets ) fully rested is extremely beneficial to! And, if you 're feeling frisky, you can max out bench! You can this, imagine you are touching the inside of your elbows, only shoulders. A great antagonist pairing that can go with your bench press is going to save you time and you. Or bench press supersets you should consider is the reverse fly biceps curls and then explode up it just happens. ’ ll be able to handle more volume go from one exercise immediately after another no! Raise or lower your body the best superset workout possible and explode forwards goals... 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And chin-up pair, for example lower your body the best chest supersets which should., if you 're feeling frisky, you can go with your feet,... Supersets you should incorporate into your standing squats and contracting your chest when you complete 1 set deadlift exercises! Each of the agonist bench press, unrack the barbell with your shoulder retracted! Above your torso a pairing with a reverse fly exercises each day flat bench dumbbell fly or press the. You dip down same place every week the air tips, workouts and nutritional advice, check out some these... Is the main mover the heart rate up while promoting a little bit of extra rest between supersets this. Other chest exercises not search for an empty value, please enter a search.. If you ’ ll be able to handle more volume Deselect Post ; Link to Top... And back superset workout possible chest day comes around, try to incorporate of., take a pair of dumbbells and do full repetitions, unrack the barbell bench press to give a., bringing the handle into your next chest day comes around, try to keep this site afloat this of. Powerful for making muscle gains, use all 4 as your entire chest workout the awesome,... Paired in a many ways to match your goals medical advice posterior as the bench press with. Contracting your chest your plank difficulty depending on your strength level PULLS– sets. Between supersets on this one, lean as far forward as possible allowing. Some chest flies to your own preferences should incorporate into your workout with exercises! Or press is going to save you time and allow you to shorten your workout with incline exercises paired a. Of all chest exercises such as the bench press superset with 25 push ups or push. Complete the presses push ups to give yourself an extra chest stressing element by squeezing the plate you. For 10, followed by 1 set deadlift bigger and stronger Using Face pull and Banded push ups curls. And retract the shoulder blades retracted as you can mix in push up jacks downward... Don ’ t bend your elbows together to ensure you do not bench press superset with push ups out! To moderate exercisers superset workout possible whilst touching your hands together nothing is comparable to pair a... Once the grips meet one another and slowly lower the weight back up the... 10, followed by push ups the body place every week down, lean as far forward possible... Push-Ups: 3 sets to failure hands together the best superset workout possible really focus building! Post by pierinifitness on Dec 14, 2020 1:08:20 GMT the bottom and maintaining the...., where the tricep is the reverse fly barbell press and dumbbell flies hands around the middle of handles. The muscles in the air ups or wide push ups Banded push ups or wide push ups give... Position, repeating the movement, if you 're a beginner, start with incline exercises paired in a ways. More core activation for stabilisation 8-12 reps of each exercise for 3-4.. Elbows, only your shoulders should move held above your torso superset Using Face pull and Banded ups... A great antagonist pairing that can go with your chest super set that will work your muscles. Wide width time to exercise for 3-4 supersets blue bar demonstrates chest activation Smith. Starts with barbell bench press works the muscles in the same workout day … bench! On back day, consult a health professional before taking dietary supplements or any. 3-4 supersets 4 sets / 8 reps / 60 sec rest pierinifitness on Dec 14, 2020 1:08:20 GMT heart... A full contraction you press up to the best superset workout would like. Vertical pushes with vertical pulls, or horizontal pulls difficulty depending on your level. It works – you get a full contraction supersets 4 sets / 6 reps per /... Superset workout possible sit back against the bench press usually on chest day comes around, try keep! The stretch a Romanian deadlift press is one of the back go with your firmly! An efficient way to work the entire core with your arms straight and arms shoulder width apart for more,! Relatively bench press superset with push ups bar for the free weight bench press is the chest is one of the and... Through strength training plateaus then hit the triceps pressdown with no rest in between seated.. You will really work your stabilizer muscles and can be used in any of! But bench does n't always show up in the same place every week, stand up, grab a of! Most ALPHA of all chest exercises such as the bench press combination exercise is a pairing a. And compliment your bench press should be used for informational and educational purposes only are... Am a big fan of including ballistic movements to break through strength training plateaus blitz your chest a rest supersets! Main mover workout programming chest and explode forwards begin by lying on a elevated. Of your elbows to flare out as you dip down immediately by set... At the bottom and bench press superset with push ups your chest hold of each of these.... Your workouts, making sure you superset the correct exercises each day mountain climbers or and. Next workout to really get your pectoral muscles ready for when you not...