If you’re a fan of leaving the gym with a blood-rushing pump or just someone who wants to get in a quick workout, utilizing chest and back supersets will help you accomplish your goal.
A chest and back superset is where you perform a chest exercise for a set of repetitions and then immediately go into a back exercise for a set of repetitions without taking a rest period in between the two exercises. After a set of both exercises, you can take a rest break to recover and catch your breath.
Pairing these two muscle groups is the exact definition of a superset. The chest and back are agnostic muscle groups, meaning they perform the opposite function. The chest pushes and the back pulls.
Chest and back supersets can be included in full body workouts and upper workouts if you perform an upper/lower split.
Heck, in my early 20s, I even did a 6 day per week workout where I trained chest and back one day, legs and shoulders the next, and arms on the third day before taking a rest day and repeating. Although not the best structured workout program, it was fun and allowed me to utilize supersets often.
Below, we’ll cover some of the best chest and back supersets.
Superset 1: Pushup and Pullups
The first superset utilizes two bodyweight movements. But don’t let that fool you into thinking it is an easy superset. The push up and the pull up are two of the most challenging exercises most gym goers do.
I picked up this superset from the Chris Hemsworth workouts that were posted back when the first Avengers movie came out in 2012. For me, it was a gamechanger for my physique at the time. Both movements build a wide upper body and thick arms.
Begin by finding a power tower station. Assume the pull up position and perform a set of pull ups. Depending on your conditioning, this set might be anywhere between 3-15 repetitions. If you struggle to perform more than 5 to begin with, you may benefit from performing as many as you can with perfect form, and then rounding out the set to 5 using eccentric-only pull ups.
Immediately after performing your set of pull ups, drop down and perform a set of pushups. Again, depending on your conditioning level, your rep range will vary. Aim for 8-15 reps.
Perform 3-5 sets of this superset.
Superset 2: Dumbbell Bench Press and Dumbbell Row
Next up we have the dumbbell bench press and dumbbell row. This superset is especially awesome if you perform dumbbell only workouts. If you don’t own a bench, simply substitute the bench press for a floor press to get a similar effect.
What I like most about this superset, and most of the supersets picked in this article, is that it requires minimum equipment and minimum movement. Which, if you work out in a crowded gym, you’ll thank me for later.
The first exercise is a dumbbell bench press. For this superset, you’ll likely want to aim for 8-12 repetitions. Pick a weight accordingly.
After you finish your set of dumbbell bench press, lower the weight to the ground and set up for the dumbbell row using the same weights (if possible). You can also bring multiple weights to your area if you have a stronger row than press. Perform a set of 8-12 repetitions before taking a rest period.
This superset can be performed for 3-5 sets as well.
Superset 3: Hammer Strength Incline Press and Hammer Strength Lat Pull Down
This superset is an awesome one for those who enjoy chasing pumps in the gym. The Hammer Strength machines allow you to get a solid range of motion. I also tend to feel like I get a great stretch on my muscles and have more control of the weight when using these machines.
All of which equates to an epic pump once you’ve finished the superset.
Begin by using the Hammer Strength incline press machine. Load the weight where you are challenged to perform 10-12 repetitions. Once you’ve finished, move over to the Hammer Strength lat pull down machine for 10-12 repetitions.
Usually, most gyms will have these machines nearby which helps when performing this superset. However, if your gym has positioned their equipment based on body part, you may have a harder time working this superset into your workout.
Perform for 2-4 sets.
Superset 4: Bench Press and Inverted Row
This chest and back superset flies under the radar. I like to use it, because the bench press is a pretty taxing exercise, while the inverted row is challenging but not particularly taxing in the same way. It is also a nice way to balance your physique when training your chest and also helps cue you to set your shoulders/back when you perform the press.
Depending on how your gym is set up, it may be difficult to perform. If you are in more of a commercial gym using a traditional bench press bench setup, it will require you to find a way to add the inverted row in a power rack or using the TRX.
If you work out in a gym where it’s acceptable to set up the bench press in the power rack, you’ll have an awesome time performing this superset.
Begin by performing the bench press for 6-10 repetitions. Once you have completed the set, move the bench and flip under the bar to perform the inverted row. The rep range for the inverted row is higher and will fall between 8-12 repetitions.
This superset can be performed for 3-5 sets.
Superset 5: Cable Chest Fly and Straight Bar Pull Down
Lastly, we have a cable-focused superset. Cables are great for keeping your muscles under constant tension throughout the range of motion. And they are a great tool when you are trying to get a good mind-muscle connection and/or solid pump.
This particular superset will be best served as a finisher to your workout as it is isolated-focused.
Begin by setting the cable pulley to the top of the cable machine. For the fly, you will need to set up both sides of the cable pulley to this position. Grab the single handles and attach them to the rings of the machine.
While grabbing the single handles, also grab a straight bar attachment and put it to one side of the cable machine. Begin by performing a set of cable chest flys for 10-15 repetitions. Once you’ve completed your set, change out the handle of one side with the straight bar attachment and perform a set of straight arm lat pull downs for 10-15 repetitions.
This superset can be performed for 2-3 sets.
Conclusion
In this article, we discussed 5 different types of chest and back supersets you can perform in the gym.
If you have any questions about the supersets listed or any of the exercises described in the article, please feel free to leave a comment below.