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3 Chest Supersets for Your Next Chest Workout

We're going to go through a fast-paced superset chest workout.

Supersets are a great way to increase the intensity of your workout and squeeze in a lot of volume in a short period of time. When done correctly this workout should take you no more than half an hour. So if you find yourself here for 45 minutes or even an hour long, you need to reassess your training. Get off the phone and get to work.

Supersets are a resistance training method where two exercises are paired without rest between exercises. This style of training offers many benefits, however, it’s important to keep proper form while doing them.

Some of the benefits of supersets include

  • Increased intensity: When you’re performing two exercises in succession, you’ll quickly feel the increased intensity of your workout. This can be beneficial for people that want to increase the intensity of their workouts because they’re focused on hypertrophy and want to stress a specific muscle group, or they want to burn more calories to accelerate their fat loss goals. Supersets can also be convenient when you’re working out in a gym with limited equipment, but you still want a challenging workout.
  • Shorter workouts: By not taking rest between exercises, you’ll be able to Increase the amount of total work you do. This is helpful for occasions when you have a shorter amount of time to work out because you’re busy, but you still want to be active.
  • Muscle activation: If you have a lagging muscle group or seem to have trouble getting a good pump, supersets may be helpful for targeting these muscles. When you’re performing two exercises in succession, you can target a muscle group from various angles for an intense workout.
  • Increased muscular endurance: Supersets can be a helpful method for increasing your muscular endurance. The constant time under tension that you subject your muscles will have a beneficial crossover effect on exercise sets where you want to pump out a high amount of reps.
  • Variety: Supersets allow you to incorporate more variety into your workout. Because you’re pairing two different exercises during a superset, you’re hitting your muscles from two different angles which increases the variety of your workouts.

Ready for the second part of Sadik's ultimate chest workout? Check out part 2, 10 Chest & Tricep Exercises for Huge Gains.

Sadik Performing Chest Superset

Sadik's Chest Superset Workout

  • Incline Dumbbell Fly: 4 x 12
  • Barbell Flat Press: 4 x 8-12

  • Standing Landmine Press: 4 x 12
  • Modified Cable Fly: 4 x 12

  • Medicine Ball Pushup: 3 x 12-15
  • Bodyweight Dips: 3 x 12-15 

Chest Superset #1: Dumbbell Fly & Barbell Flat Press

Sadik Chest Superset: Barbell Flat Press & Incline Dumbbell Fly

  • Incline Dumbbell Fly

How to Perform: There's nothing better than stretching out a fully pumped pec like doing a dumbbell fly. I want you guys to visualize that you're hugging a tree while doing this movement. We're keeping our elbows slightly bent and never fully extending out our elbows. This isn't a press, it's more of a claw movement, a hugging movement.

Sets & Reps: 4 sets of 12 repetitions

    • Barbell Flat Press

    How to Perform: We're not using a tremendous amount of weight but we're making the weight count. We're making sure our form is flawless. I'm using a tempo where I'm going down 2 seconds and exploding up for a second, 2-1. 

    Sets & Reps: 4 sets of 8-12 repetitions

      Chest Superset #2: Cable Fly & Standing Landmine Press

      Sadik Chest Superset: Modified Cable Fly & Standing Landmine Press

      • Modified Cable Fly

      How to Perform: Nothing gets your pecs pumped like this superset. Try interlocking your fingers at the end of this movement and try to squeeze the pecs together. Envision holding a pencil between your chest.

      Sets & Reps: 4 sets of 12 repetitions

        • Standing Landmine Press

        How to Perform: One thing you got to make sure is to keep your core braced, stay tight on this. Otherwise you're going to have a hard time stabilizing. If you have a hard time stabilizing your core you can do this exercise on your knees. It won't take long until you're feeling the pump, especially if you're getting underneath and scooping it up.

        Sets & Reps: 4 sets of 12 repetitions

          Chest Superset #3: Medicine Ball Pushups & Bodyweight Dips

          Sadik Chest Superset: Medicine Ball Pushups & Bodyweight Dips

          • Medicine Ball Pushups

          How to Perform: This is the finisher superset, it's going to be hard to do 10 and 10 so just do your best.

          Sets & Reps: 3 sets of 12-15 repetitions

            • Bodyweight Dips

            How to Perform: When trying to activate the chest, focus on leaning forward into the rack. On arm days, try to stay as vertical as possible and this targets triceps. 

            Sets & Reps: 3 sets of 12-15 repetitions

              Sadik Performing a Chest Superset

              Sadik's Superset Workout Supplements

              This workout is fueled by XTEND® Ripped which you can find in Sadik's Shredding Stack and in Sadik's Advanced Shredding Stack

              Get in. Get out. Get RESULTS! Short on time doesn't mean short on progress.
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              Date August 12, 2021
              Category Training