Bench Press Superset Workout

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As soon as you finish your presses grab your dumbbells and knock out your incline flyes. This move will targets the pectoral muscles in a way the bench press cant and its a great way to feel the muscle working.

Better Together Superset Your Workouts Breaking Muscle

Lie on the floor with your feet together back straight and arms shoulder width apart.

Bench press superset workout. Essentially what were doing here is isolating and fatiguing the pecs via the single joint flye movement. Lower yourself to the floor and push up ensuring that you keep your back straight and do full repetitions. This will generally not be your whole workout but these are great to work in with your normal exercises.

You might have to adjust the seat on your bench so you dont hit the barbell or if you must use a different bench. Lie on the floor with your feet together back straight and arms shoulder width apart. If you opt for the second bench use a lower setting to train the pecs from a different angle.

Perform 8 12 reps of each exercise for 3 4 supersets. In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. When you move to the bench press the pecs get help from the triceps and shoulders to help keep moving the weight pushing the pecs much harder than they would normally have to work when doing the bench press.

Then as you move on to the multi joint bench press youre ensuring that its the pecs that will fatigue first as opposed to the triceps or anterior deltoids. Superset 2 seated machine chest press. When youre done you use an exercise that works the target muscle with help from other muscles eg.

Lower yourself to the floor and push up ensuring that you keep your back straight and do full repetitions. The bench press should be immediately followed by push ups. This superset is an implementation of whats called pre exhaustion.

The bench press should be immediately followed by push ups. Superset your bench press with a light chest flyes. To completely fatigue the muscle it is suggested to perform three sets of the full routine with the following rep ranges.

The weight goes up as the reps go down. Perform 8 12 reps of each exercise for 3 4 supersets. Flat bench press sw flat dumbbell flyes sw flat dumbbell narrow press.

The net result is that you first exhaust the pecs with the flyes. You can also try these supersets when youre really crunched for time. Superset workout heres a two week sample of superset exercises you can try adding to your workout routine hitting the muscle groups of the back and chest.

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