The advantage of a superset is to combine movements that permit you to keep moving with no rest. If we do a series of pushing movements with no rest in-between, it’ll lead to fatigue. The key to the superset is to alternative movements. That way, when one set of muscles is working, the other set of muscles is resting. This is often not as it were a time-efficient way to prepare, but a compelling way to perform each workout way better, since supersets permit non-working muscles to recover quicker whereas their contradicting muscles work. You should be able to jump right into that second exercise without resting.
You can start doing plenty of pulling movements to blast the chest as effectively as several pushing options. By alternating these movements, you can keep moving without rest between movements or even between supersets. With this workout, you can do five supersets of two exercises. Do one set of the first workout, a set of the other, and then a second set of each before moving on to the next superset.
DUMBBELL BENCH PRESS
This bench variation stabilizes your shoulders in addition to providing the same benefits of the traditional bench press. Lying face-up on the bench, holding dumbbells at the outside edges of your shoulders, press the dumbbells straight up over your chest. Lower the dumbbells, touching the outside of your shoulders, then push them back up.
BENCH PRESS
Bench Press tests strength and power in your chest, shoulders, and triceps. You can start with much lower weight, of course, but the effect will be the same. Lie face-up on the bench with your feet on the floor. Your shoulders and hips should remain in contact with the bench. Grab the bar just wider than shoulder-width, and hold it with straight arms over your shoulders. Breathe in, lowering the bar to your chest, and then drive the bar back to starting position. Extend your arms and shoulders fully.
PULLUP
No other move makes you feel like you’re building that V-shaped torso, and with good reason. You’re working the muscles of your upper back, shoulders, biceps, and forearms, along with the chest. Grab the bar with an overhand grip. Hanging from the bar, pull your shoulder blades back and down to lift your body up and build momentum. Finish by pulling up with your arms. Keep your legs straight—no kicking.
KETTLEBELL SWING
These don’t directly target the chest, but they provide so many benefits in terms of strengthening the hips, shoulders, and core and burning a lot of calories. You’ll inevitably see results in your chest, too. Stand holding a kettlebell with both hands in front of you with straight arms. Squat as you lower the kettlebell along an arc under and between your legs. Drive your hips and swing the kettlebell up until your arms are parallel to the floor. Remember to keep your arms straight and your shoulder blades drawn back and down throughout the swing.
PHYSIO BALL PUSHUP
This is the chest-intensive exercise in this set. As with a pushup, this balance-intensive move increases strength in the chest, shoulders, and tricepsbut the ball’s instability forces you to work your core and shoulder stability.
Assume pushup position on a Swiss or physio ball with fingers pointed down the sides. Push your shoulder blades away from each other. Lower yourself until your chest barely touches the ball. Maintain control of the ball as you push as far away from the ball as possible. Keep your body straight from ear to ankle.
ONE-ARM &ONE-LEG DUMBBELL ROW
This is a total-body exercise, but it hits the chest, too. You’ll also get a stretch of the hamstrings, and also challenge the lats. Stand on one leg, gripping a stable surface in front of you with one hand. Bend by dropping your chest and lifting the leg opposite your free hand. Grab a dumbbell with your free hand. Pull it to the side of your waist and then lower it.
About The Author
Shreyasi Maiti is a Content Specialist working with Body & strength. She is a rare multi-tasker you’ll come across. Along with a dancer by passion, she enjoys writing ..
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