So you are keen to burst out of your shirt and feel the best pump of your life. But what hinders your growth are the long hours in the gym and managing your time out for it. Well, supersets are the solution to your problem. Conventionally, supersets combine two workouts targeting opposite muscle groups. They are fast acting and time saving. Before taking this plunge you have to prepare your mind for a grilling session and the following results too.
Here, we will target chest and back muscles to fulfil your dream of super physique. In the process of carving your physique, supersets hold a special place also because it is a challenging break from the regular days at gym. At the same time, they take special efforts working on two opposite muscles at the same time.
You must complete one superset before you move on to the next superset. You must not rest more than 90 seconds between sets, but if 60 seconds is enough, you must prefer latter. The crux is to bring more intensity with less rest time, wrapping up the workout fast but with high-pump impact on the chest and back muscles.
Superset 1: Incline Dumbbell Press and Underhand Barbell Row (4 Sets X 15-20 Reps each)
1. Incline Dumbbell Press
Incline dumbbell press focuses more on the upper pecs. Upper portion of the pectoral muscles get pumped up with this exercise. Apart from this, when the bench is set on 15 to 30 degrees, you activate your shoulders more since it’s comparable to a shoulder press. Also, because of its angle, this exercise puts less pressure on your rotator cuff. All in all, helps you carve a well-defined look for you upper chest.
2. Underhand Barbell Row
The barbell row is a fundamental exercise that will pack serious meat onto your back. It helps bulletproof your shoulders, building the back muscles needed to prevent your shoulders from rolling forward when you stand up, a common issue for lifters who bench press often. It helps reinforce good principles of scapular retraction, which occurs when you squeeze your shoulder blades and is both critical for your shoulder health and ability to execute pullups both safely and properly. The key is to do it right.
Superset 2: Decline Dumbbell Row and Lat Pulldown Front(4 Sets X 15-20 Reps each)
1. Decline Dumbbell Bench Press
The lower portion of your chest gets more stimulated while working with the dumbbells in this workout. Apart from massing up your chest muscles, it also works on your triceps and shoulders. The exercise has compound benefits and hence, makes an apt superset partner to lat pulldown here.
2. Lat Pulldown Front
This exercises uses the muscles of the back for assistance. It helps in considerably enhancing back, forearm and biceps. It involves downward rotation of the back of the shoulders along with the extension of the shoulder joint. Because it stimulates your lower latissimus dorsi, it gives an appearance of thicker and fuller lats.
Superset 3: Parallel Bar Dips and T-Bar Row (4 Sets X 15-20 Reps each)
1. Parallel Bar Dips
Bar dips deliver excellent upper body mass. For concentrating on chest muscles, you have to lean forward while doing so. If you outgrow your bodyweight with time, you can add weight using a dip belt. If you are constantly overloading your muscles and consuming a good bodybuilding diet then no one can stop you from building a guaranteed muscle mass on your chest.
2. T-bar row (machine)
T-bar row is part of a group of moves that rely on the pulling movement to train the back muscles. While performing the T-bar you will feel multiple muscles at work to help pull the weight towards your chest and stabilize your lower back. By pulling the weight towards your torso, you retract the shoulder blades which help pull your shoulders down and back. It majorly stimulates latissimus dorsi which covers majority of your mid and lower back.
About The Author
Rajul Tiwari is the Editor-in-Chief at bodyandstrenth.com and has 18 years of experience in media, content, publishing and education. She has worked with media houses like Daini..
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