Top 4 Supersets To Build A Bigger Chest

Top 4 Supersets To Build A Bigger Chest

Each superset is composed of two movements: a pushing movement and a fly movement. You will also notice that the majority of the cases, thrust and traction are turned in the superset. It is to keep the muscles confused and in shock.

When you start exercising, you are at the top of your strength, but when you are tired, you must always keep your intensity and concentration. You will not rest between the two exercises that make up the superset and you will only have a minute of rest between the supersets.

First of all, you will have to warm up, you will also have to concentrate. When doing the chest, remember that you should also include your triceps, shoulders, elbows and pecs. Warm them up so you can begin to develop your muscles. You will need to make sure all your muscles are ready, especially those you want to activate during training.

Superset 1 - Incline Barbell Press and Incline Dumbbell Fly:

Begin your workout with tilt exercises associated with a superset. Performing these exercises with the most energy and the best rest is extremely beneficial.

The dumbbells are the first because you can handle more volume. When you finish the presses, take a pair of dumbbells and do the inclined exercises.

As you do fewer and fewer repetitions, your weight should increase. Remember to adjust these numbers so you do not get hurt, because when you exercise with such intensity, you may not always be strong enough to combine them.

Do three rounds of this superset with 10, 8 and 6 repetitions of each of the two exercises

Superset 2 - Press for flat dumbbell and press for flat dumbbell:

After the angles of inclination, we will now make some pairings of flat angles. Take a pair of dumbbells and go to the bench. Make the flies to be able to stretch from below and prepare your pectoral muscles when squeezing.

When you finish 10 flyer reps, start making presses without changing anything. Be sure to contract the chest muscles when you reach the top of the press, but do not block your elbows.

Make two sets like this and for the third, bring them to complete the muscular insufficiency. If you do more than 10 repetitions, it's really good, but if you push back more than 15, increase the weight.

When you achieve muscle failure with your dumbbells, put as much pressure as you can.

Superset 3 - Standing plate press and body suspension

This superset is different from all other supersets for two reasons. You're going to count the energized time instead of reps, so that the duration of a set is composed of seconds instead of reps too, you'll do this set with non-traditional exercises.

The first of these exercises is the standing plate press, take two very light plates and hold them together. These should be 5 or 10, never heavier than if you are really developed and strong. Stand with these tight plates in your hands and spread your hands in front of you.

Be sure to contract your chest muscles when performing this part of the exercise, then bring the plates back to your chest. Do this for 30 seconds, you do not even have to count the repetitions! Once you're done, take training rings for the body suspension and take them with your weight.

Use a resistance band if you do not have a suspension band, with some flyes standing for the moment. You do not need to count the reps with this exercise either, just do it for 30 seconds and your super set is over. Do three super sets of 30 seconds for each exercise.

Superset 4 - Pec Deck and seated chest press:

At this stage of your workout, weight and strength do not matter to you, because your goal is to continue tearing your muscle fibers. This means that you can now switch to machine exercises, which will help you to isolate your muscles and develop them.

You can now use the pec deck as it is a great exercise for this moment of your workout. Concentrate on your chest instead of making sure you put your hands together. Once finished, approach a press machine, if possible with a seat.

Making horizontal pressure will save your shoulders all vertical pressure problems, but make sure your shoulder blades are tight and your chest is stuck as far as possible. Do three super-sets of 12 reps for each exercise here and you'll see impressive results!

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