Properly selected training regimens help bodybuilders quickly achieve unprecedented heights in sports without harming their health, and exercises with supersets are ideal for solving this problem. An excellent choice for the mass and volume of the chest muscles to change for the better, and quite impressively, is a superset for the pectoral muscles (chest). With the help of such exercises, it is possible to qualitatively work out the relief of the chest and achieve clear muscle definition.
Superset training program for chest muscles
Muscle growth is provoked by stress - this is an excellent stimulant for rapid muscle growth. Thanks to super series on antagonist muscles, it is possible to use this technique. It is best to do 2 exercises for one muscle group during training. By training in this way, you work every part of the muscle group.
An excellent superset for the pectoral muscles (chest) is a dumbbell bench press - 10x3, as well as a dumbbell fly - 10x3. Thus, it is not just one muscle that is under stress, but also its individual sections. With the help of dumbbell flyes after the bench press, you can additionally work the outer areas of the chest muscles.
1. Dumbbell bench press
This dumbbell press is performed on an incline bench. Thus, the chest and chest muscle mass grow quickly. With the correct technique and not excessive weight, which is the maximum allowable, you can achieve unrealistic results.
By the way, with the help of the dumbbell press it is possible to achieve both extension and stretching of the pectoral muscles more deeply than in training with the barbell press.
Use supersets
This is not a new idea, but supersets will help the widow reduce the time she spends in the gym, allowing her to do more work in less time, giving her an incredible feeling of fullness in her muscles. There are no strict rules for creating your own supersets, but most often they consist of a combination of two exercises on the antagonist muscles.
Let's look at how this is done using the example of the chest-back ligament.
Supersets were popularized by Arnold Schwarzenegger and have repeatedly led him to victories in numerous competitions. The superset recommendations described below will allow you to achieve the kind of upper body volume that the great Arnie would approve of.
If you plan to do this workout today, don't wear a T-shirt that is too tight unless you want to rip it. Get ready, an incredible pump awaits you!
In the classic sense, a superset is when you perform the first exercise, and then immediately (after catching your breath if necessary) move on to the second exercise. Both of these exercises together make up one set of your superset.
Move on to the next superset after completing all sets of the previous one. Rest no more than 90 seconds between sets; if 60 seconds is enough for you, rest less.
Superset 1: Bench press with medium grip / pull-ups
It may seem more logical to you to start with the bench press in combination with the lat pulldown, but the proposed implementation is better for two reasons. Firstly, the incline bench press develops the upper pectoral muscles, and, you see, there is not a single athlete who could complain about an overdeveloped upper chest. Secondly, there is nothing better than pull-ups for developing a wide and powerful back.
If you cannot freely perform pull-ups with a wide grip, still try not to replace this exercise with lat pull-downs. Use your partner's help, let him support your feet. Whatever you do, try to stay within your target rep range.
If you cannot lower the bar low enough due to a weak shoulder sprain or previous injury, then stop a few centimeters from your chest in a position where your shoulder joints feel comfortable. Use restraints if necessary to protect you from injury.
Superset 2: Dumbbell Flat Press/Dumbbell Bent Over Row
I love this combination because both exercises work well together. When we pump the pecs with dumbbells rather than a barbell, we force each arm to work separately and this allows us to engage many stabilizer muscles. As you perform, focus on the negative portion of the movement, slowly lower the dumbbells, and then actively but control the weight back up. Use the peak contraction method at the point of maximum tension.
Don't give in to your ego when you're in the gym. If your barbell weight is 90kg, that doesn't mean you should use two 45kg dumbbells for this exercise, they're not the same thing.
Superset 3: Crossover/Close Grip Lat Pulldown
It is normal if you feel tired at this stage, especially if you are new to this type of back and chest training. Exercising on a cable machine will give you a little respite, but this does not mean you can relax or work half-heartedly.
When performing a crossover exercise, try to stretch and contract the pectoral muscles as much as possible at the extreme points of the amplitude. Doing this exercise will help fill your muscles with blood and nutrients.
When performing a lat pulldown, similarly focus on contracting your back muscles at the bottom of the movement. Lower the implement very slowly in a controlled manner.
4 superset. Push-ups/hyperextension
While these chest and back exercises are great when done with just your body weight, you can make them more difficult by lifting one leg during push-ups or picking up extra weight when doing hyperextensions.
Hyperextension is an exercise that involves the hip joint. The lumbar region should not be overloaded. Focus on working and contracting the upper gluteal muscles.
And finally, a pullover
Arnold regularly did this exercise, rightly believing that it allowed him to enlarge his chest. Lower the weight slowly, counting to five, and raise the weight quickly, counting to one. Contract the muscles at the top as hard as possible before lowering the weight again.
How to do chest supersets: recommendations from advanced athletes
In order for chest muscle training to give maximum results, you need to understand that each exercise for the pectoral muscles is aimed at performing a specific task. This could be building muscle mass, when it is important to use maximum weights in training.
Or maybe your goal is to improve and define the appearance of your breasts? In this case, it is necessary to focus on the superset technique. If it is necessary to enlarge the chest and “finish off” the muscles, then this is a different task, but the technique of execution is also important here, as in all other cases.
The entire superset for the pectoral muscles should be performed 4 times. In this case, the rest should be no more than one and a half to a couple of minutes between series. There should be no rest between exercises. In order to pump up the pectoral muscles, the duration of the cycle should be a couple of weeks. For proper muscle development, they need proper rest. This should not be forgotten.
Dumbbell flyes
The second exercise will help you work out the relief of your chest and build clear muscle lines. After completing the bench press exercises with dumbbells, immediately, without interruption, proceed to the dumbbell fly exercise. .
Execution technique
We again place emphasis on technique, since technique is always a priority . We do the fly-out with the same maximum weight and in the same reclining position. The elbows remain fixed in a semi-bent (as if in a cast) position, both when lowering and when raising. From the initial upper position, we spread our arms along a clear arc-shaped path downwards, while stretching the chest as much as possible.
Then, as you exhale, we make a powerful lift, squeezing your arms to the top position (elbows in a half-bent position), maintaining an interval between dumbbells of 20-30cm. The interval is very important for the tension in the chest so that it does not weaken. Inhale at the bottom, exhale at the top.
The technique resembles movements like when grasping a thick tree trunk. There should be 12-15 repetitions in one approach. For this exercise, technique is much more important than weight, but remember to push yourself for the given number of reps.
"Superman"
Lie down on a flat surface with your arms extended forward. Raise your arms and legs at the same time to the maximum, stay in this position for a few seconds and return to the starting position. The exercise can be made more difficult by adding light weight to your hands. In this case, your head should not be raised - you should look clearly down, and it is advisable to keep your arms straight in front of you.
I would like to add one more exercise from myself, which is very similar to this. Lie on your stomach, stretch your arms out to your sides, palms down, slightly bent at the elbows. Then you lift the front part of the body together with the arms, the arms are spread clearly to the sides so that the shoulder blades are brought together. And lower yourself to the starting position. Then you do the same thing, only add leg lifts. If you feel that this exercise is easy for you, add a little weight to your hands. But make sure that the weight is lifted by contracting the back muscles, and not by arms. This is checked very simply - if after the exercise your neck and arms hurt, then you did it incorrectly. Tension and fatigue should be felt in the area of the shoulder blades and along the spine closer to the lower back.
You can diversify it with different counts: first 4 counts up and 4 counts down, then everything in two counts, then 8 lifts in one count, then stay in the top position, do 8 springs, freeze for 8 counts and relax
Description of the workout
Take your chest training efficiency to the next level! There's no denying that the high-tonnage bench press is the king of mass gain in the chest area, but by adding new variations in force vectors, arm positioning, and technique, we can be more effective and achieve more impressive results.
A well-thought-out training plan that targets muscle hypertrophy is a great starting point.
Giving it your all in the gym, completing extra reps and crushing your muscles will definitely get you the results you want! Our goal is to maximize this result and raise training productivity to the next level, and for this you need to not only puff under the barbell, but also think with your head. Incorporate these techniques to take your chest training and results into new orbit.
What is a superset?
A superset is a combination of two exercises that are performed without pause. This type of training provides high intensity, due to which a large number of calories are consumed, fat is burned and muscles gain volume at a tremendous pace. In this material we will look at the types of supersets for the pectoral muscles for men. As a rule, a training program using this type of training is planned for several months of use 2-4 times a week. At the end of this training cycle, the athlete develops lean muscle mass in the pectoral muscles with a minimal layer of fat. The breasts will take on a beautiful shape, become sculpted and attractive.
Training programs usually consist of several supersets. The exercises are performed one after another, without a break. The pause between supersets is up to 3 minutes.
Superset Weighted push-ups + Narrow pull-ups [edit]
Arnold hung a 40 kg dumbbell on his belt and did push-ups on the uneven bars exactly 15 times in each set. As for pull-ups, he performed them atypically. On top of the crossbar he installed the well-known V-handle, which is used in block rows from above and to the waist while sitting. Then he stood under the bar, grabbed the handle and began to pull himself up. In sets he could do up to 12 pull-ups.
This superset was the last and included auxiliary exercises designed to increase the overall volume of the workout. However, Arnold never allowed himself to do hack work.
Exercises to pump up your pectoral muscles
During the first round of the Super Series, take the average weight. It can be changed in the next rounds. You need to repeat 4-5 circles, resting between circles for a maximum of 3 minutes.
You need to do as many repetitions as you have the strength to do. Take quality, not quantity. Each repetition is a separate event. It must be “lived” by you!
Remember that holding your breath while doing exercises does not allow the stabilizer muscles to rest. Therefore, endurance and strength increase.
Each round of exercises puts stress on all muscles gradually, using different pectoral muscles.
It is impossible to do this with one exercise. This is what the super series is useful for. In addition, the super series helps develop strength and endurance.
Start with weights! Add a drop set
You need to start with a heavy bench press. The exercise works the shoulder and elbow joints at the same time, which is one reason why bench presses are better for building mass than single-joint presses. You can lift significantly more tonnage.
Don't forget about warming up. A good option is some exercises for the rotator cuff, and then a couple of easy sets of the bench press. Some people prefer to lift dumbbells, others prefer to lift barbells. If you've always started with a barbell, switch to dumbbells for a change, and vice versa. With dumbbells you will achieve a slightly better muscle contraction, and you will be able to handle the maximum working weight in the barbell press.
Regardless, compound presses are ideal candidates for muscle hypertrophy and muscle recruitment. They allow us to move extreme weights throughout the entire range of motion, working the target muscle to the maximum.
In general, the ideal rep range for muscle development is 8-12 reps, but in the first set of the workout (after a couple of warm-up exercises), use a heavier weight, do 6 reps, and shock the muscles with increased stress. Perform 3 heavy working sets of 6-8 reps.
On the fourth set, perform a drop set; Noticeably reduce weight and get your muscles burning by focusing on contracting and squeezing your pecs. For the last couple of reps, you can even take a 5-second pause to hold at the top, and for greater effect, lower the weight as slowly as possible. It should be noted that with this type of training, the help of the belayer is very useful!
