Chest supersets are a fun way to get a skin-popping chest pump during your chest workout or push workout.
Adding in a chest superset as a warmup can get the mind-muscle connection going at the start of the workout.
Conversely, adding one in at the end of the workout can finish off your chest workout in a way that makes you leave the gym with big pump energy.
And, for those who don’t use a bro-split routine, adding in a chest superset in the middle of your workout can help you effectively and efficiently work your chest in just two movements.
So, now that we know how chest supersets can be added to a workout routine, let’s talk about 5 different supersets you can try the next time you hit the gym.
Chest Superset 1: Cable Fly and Push Ups
The first superset we will discuss is a perfect superset for those looking to activate their chest muscles before the rest of their chest workout.
This superset begins with a cable fly. Use lighter weights and focus on getting a solid contraction during every rep of this exercise.
Position the Cable Pulley to either the top position or bottom position. The top position will provide more of a decline emphasis to your pecs while a bottom position will provide more of an incline emphasis. Personally, I like the top position better.
Attach a single D handle to each of the cable pulleys and take a staggered stance forward. Keep a straight arm with a slight bend in your elbow as you bring your hands together by squeezing the muscles of your chest. Reverse the movement and perform 8-12 repetitions.
Immediately after finishing your cable flys, drop down into a pushup position and perform 8-12 pushups. The pushup is an excellent exercise to perform as a warmup for your chest day as it allows you to focus on shoulder stability and unloaded horizontal push mechanics to begin the workout.
Perform 2-3 sets of this superset and rest for 30-60 seconds in between sets. While this superset might be more of a warmup, it can also be an excellent finisher if you would rather position it at the end of your workouts.
Chest Superset 2: Incline Dumbbell Bench Press and Flat Bench Dumbbell Fly
Next, we have a superset that is perfect for a middle of a push workout or full body workout. This one focuses on the chest by pairing the incline dumbbell bench press with a flat bench dumbbell fly. The incline bench press will focus on strength, while the fly will push the muscle to exhaustion.
Grab a heavier set of dumbbells for the incline dumbbell bench press and a lighter set for the dumbbell flys.
Position the bench in an incline position to begin with. Lay on the inclined bench and knee the weights into position. Perform 6-10 perfect reps of dumbbell incline bench press.
Immediately after finishing, lower your weights to the ground and reposition the bench to a flat bench position. Grab your lighter weights and perform your set of dumbbell flys. Focus on contracting during each rep with your dumbbell flys. Perform 8-12 reps.
Repeat this supserset for 3-4 sets and rest for 2-3 minutes in between sets.
Chest Superset 3: Dips and Dumbbell Floor Press
I am a huge fan of this superset. The dips, which should be performed with emphasis on the chest, are a great bodyweight movement to build the pecs. The addition of the dumbbell floor press works the chest, but also fatigues the triceps so that you force yourself into using more chest during your dips.
Begin by selecting a set of dumbbells for the floor press and bringing them over to the dip station.
Perform your set of dips. Lean slightly forward to put more emphasis on your pecs. You can use a dip belt with added weight if you are advanced enough to add weight. Perform 8-12 reps.
Drop to the floor and lay on your back with your dumbbells in the floor press position. Perform 8-12 reps of floor presses.
Rest for 2-3 minutes in between sets and perform 3-4 sets of this superset.
Chest Superset 4: Machine Fly and Machine Press
This next superset is with those of you who workout in machine heavy commercial gyms in mind. Machines can be an excellent way to isolate your chest and this superset also works well as a mid-workout superset after you’ve performed a heavy chest exercise.
It does, however, require that you take up two machines at ones. It may be helpful to alternate with a workout partner. If you don’t have a workout partner, practice gym etiquette. If the gym is busy, try not to hog two machines.
Begin by performing a set of machine chest flys. You’ll go lighter with this exercise and perform 10-15 repetitions. After finishing, immediately head for the machine press. Go a little heavier on this exercise and perform sets of 10-12 reps.
Repeat for 2-3 sets and rest for 60-90 seconds in between supersets.
Chest Superset 5: Push Up and Wide Push Up
Lastly, we have a superset that is perfect for finishing up a chest workout. It is also a great superset for those who workout at home with limited equipment.
And it takes full advantage of the most classic exercise in workout history- the push up.
For this superset we’re going to completely exhaust the chest by performing two variations of push ups. We will begin with the traditional pushup and perform 10-15 reps and then immediately follow it with the wide pushup (hands outside shoulder width) for 8-12 more reps.
Repeat for 3 sets and rest for 60-90 seconds in between supersets.
Conclusion
There we have it – 5 chest supersets that you can use the next time you train chest.
In this article, we covered a chest superset that can be performed at any point of a workout including the warm-up and finisher.
We also provided chest supersets for those who workout without any equipment and those who workout in gyms that are predominately machine focused.
If you have any questions about supersets or the chest exercises listed in this article, please drop a comment down below!