Superset is a broad term and can be a little confusing. Superset with. Flat Bench Press. 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. A superset is when two or more exercises hitting different muscle groups are performed in a row without rest between them. Smith Machine Bench Press Smith Machine Bent Over Rows. There are several exercises you can pair with a bench press to give your body the best superset workout possible. Or, try switching between three exercises, with your first exercise being front squats with either dumbbells or a barbell, your second exercise being overhead presses with dumbbells, and your third being a chest exercise like pec-focused dips. The exercises … 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([[728,90],'8minutefitness_com-box-3','ezslot_11',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. Standing Biceps Curl. Most people think of the deadlift as a strictly posterior chain exercise. This study shows a few things: 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. Superset your bench press with a light chest flyes. A flat bench dumbbell fly or press is going to pair nicely with a reverse fly. The RDL will work the hamstrings, glutes, and erector spinae. For instance, it's common to superset biceps and triceps exercises, alternating between curls and rope push-downs. A bench press is a great way to challenge your chest and shoulders, but what are some exercises that go with the bench press? Do the flyes so you can stretch at the bottom and get your pectoral muscles ready for when you do the presses. These are the muscles that contribute to pressing the bar in the vertical plane of motion. SET 1: Bench press. superset bench press 8*3 with flies 8*3 pull over 8*3. superset barbell curls 8*3 with d/b hammer curls 8*3 seated dumbell curls 8*3. Then, as your chest muscles get ready for the next bench press set, you can bang out a set of squats! Superset with. eval(ez_write_tag([[580,400],'8minutefitness_com-large-mobile-banner-1','ezslot_4',135,'0','0']));A great exercise to pair with the bench press is a standing squat. The muscles used for bench press will change based on the angle of the bench (flat, decline, incline), grip on the bar (narrow or wide), and range of motion trained (bottom-end or top-end).. 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). Chest Superset. 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. While longer rest periods are often needed between sets of bench press lifting, the back and arm muscles are also slightly hit, so it makes sense to throw in some pull-ups for a superset! Even this superset has plenty of benefits it … keep the weight light for warn-up. It’s important to note that this superset should be the end of your chest workout. 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. BodyFit is your solution to all things fitness. Stability in the core/trunk leads to mobility in the hips and shoulders. 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. Superset #1. One of the agonist bench press supersets you should consider is the chest fly. Decline presses work the lower pecs. The agonist superset will target one zone and get it burning. with in-depth instructional videos. View our enormous library of workout photos and see exactly how each exercise Here is a typical chest/back routine that I like to do as I get closer to hitting the stage, or if I feel that I need to throw in a little variety. When you start doing supersets, you'll find that your endurance may be a problem as you go from exercise to exercise, but before long you'll learn to love these workouts. The bicep curls will give your chest a rest and vice-versa. Flat Bench Press s/w Flat Dumbbell Flyes s/w Flat Dumbbell Narrow Press. It’s called the antagonist/protagonist superset or the push/pull superset. The Best Superset Involving an Inclined Press. The bench press should be immediately followed by push ups. link to Which Exercise Is Best for Students? Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today. They let you work all your muscle groups more completely while still getting enough recovery. Hip Thrust. + They work opposing muscle groups and doing the rows can lead to better performance in the bench press. Wide Grip Pull-Up to Front 3 sets of 8-10 reps. Superset #2. You can mix in push up jacks, downward pushups, triangle push ups or wide push ups to give yourself an extra challenge. One of the best exercises to superset with the bench press is the dips. 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. Many people will also superset chest and back exercises for both of the above reasons. Very simply, you perform two exercises for opposing muscles, with little to no rest between the two. These two premier exercises are perfect for starting off the chest and back workout. Between each superset take 1 min to 1.5 min to rest. There were four reps in the first three sets, then the fourth was completed until failure. Take a pair of dumbbells and go to the bench. Prone Incline Curl. You can max out the bench press and jump right into doing as many push ups as you can. Incline Flyes 3 sets of 12-15 reps. Close Reverse Grip Pull-ups 3 sets of 12-15 reps Calves: Superset #1. 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. They both heavily tax the core. Incline Bench Press 3 sets of 8-10 reps. Push up Inverted row. While longer rest periods are often needed between sets of bench press lifting, the back and arm muscles are also slightly hit, so it makes sense to throw in … It's great to superset when strength training body parts that require a lot of rest between sets. Superset 1 – Barbell Bench Press supersetted with Wide-Grip Chins. What is an antagonist superset? Any purchase you make helps to keep this site afloat. 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. & Flat dumbbell Narrow press particularly chest and back exercises form in check with in-depth instructional videos upright! 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