Chest and Back Superset Workout

Bringing you a killer superset circuit workout routine designed for your chest and back. 6 exercises in 3 great circuits to add strength and muscle definition. Get ready to tone and tighten your chest and back with this favorite gym workout. 

 

 

 

Chest and Back Superset Workout

 

• Benchpress
• Pull-ups
• Decline Bench Press
• Rows
• Chest Flies
• Reverse Flies

 

Keep reading for a step-by-step guide of the workout with pictures, videos, and descriptions of each of these exercises.

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Chest and back day- one of my favorite gym days!

I love supersets. The idea is simple – work one muscle group followed by immediately working the muscle group directly opposite. Basically, you’re working the muscle group on the opposite side while giving the group you just worked a break. Confusing? I’m sure you it will be crystal clear once you finish this workout.

Two of my favorite groups to superset are the chest and back. It’s a great way to blow through a ton of exercises in not a lot of time. Here on the newest addition to the “What I Worked Wednesday” series I’m sharing this awesome chest and back gym day. 

Try it out- I promise you will love it… and maybe hate it in two days…

 

 

HOW MANY TIMES A WEEK SHOULD I TRAIN MY CHEST?

The answer varies for how often you should work your chest. It depends on your workout routine and your goals. Depending on the other types and amounts of exercises you include in your week, you could add a chest routine once, twice, or three times per week.

Start with once a week and work up from there, if you really want to define your chest muscles then try to get to 3 days per week. Rest at least 1 day in between chest workouts.

IS IT OKAY TO WORK OUT CHEST AND BACK ON THE SAME DAY?

It’s a great idea to train both chest and back muscle groups in the same workout on the same day. You will get more benefit out of combining these muscle groups into one workout.

With some pushing and some pulling exercises, you will benefit by combining muscle groups in one workout. Chest and back exercises complement each other and you can do similar exercises with slight variations that target each muscle group for an effective workout. 

With an appropriate amount of rest days, you can work your legs for the next workout, and your arms for the one after that to target your whole body in a week of workouts.

 

Now on to the workout. This workout is presented in three circuits. You will complete exercise A, then B, then A… up through three sets of each exercise and then move on to the next circuit. Here we go!

 

 

The Workout

 

Circuit 1:

 

Benchpress

My favorite chest exercise! Bring the bar all the way down to your chest to work through full range of motion.

• Lie flat on your back on a bench.
• Lift the bar from the rack with a medium width grip and lift it until your arms are straight.
• Breathe in and come down slowly until the bar touches your chest.
• Breathe out and push the bar back up using your chest muscles.
• Caution: you should be in control of the bar at all times, don’t bounce the bar. It is wise to use a spotter.

 

10 reps followed by…


Pull-ups

(Assisted if necessary). One of my favorite back exercises! Great for the lats – really try to squeeze your shoulder blades together at the top of the pull-up.

• Stand in front of a pull-up bar. Grab the bar with hands about shoulder-width apart. Hands are facing forward. 
• Hang from the bar by bending your knees and raising your feet off the floor.
• Pull yourself up until your chin comes over the bar.
• Slowly lower until your arms are straight and repeat. 

10 reps and back to bench press

 

Repeat this circuit three times and then move on to circuit 2

Circuit 2

 

Decline Bench Press

Great for carving out definition and strengthening the chest. Again, make sure you go all the way down to your chest to get full range of motion.

• Lie on the decline bench with your legs bent and resting under the pads.
• Grasp the barbell using a shoulder-width grip, palms facing your feet. 
• Slowly lower the bar down to your chest.
• Push the bar back up to starting position. 

10 reps followed by…


Rows

Either can be done with the machine or bent-over with dumbbells.

 

• Hold a dumbbell in your right hand with your palm facing you. Lean forward and place your left hand and left knee on the edge of a bench for support. Keep your back flat.
• Slowly pull the dumbbell straight up to the side of your chest, keeping your arm close to your side.
• Slowly straighten your arm and lower back to starting position and repeat.

10 reps and then back to decline bench press.

 

Repeated three times and then move on to circuit 3

 

Circuit 3

 

Chest Flies

Find the fly machine; you’ll use if for both exercises in this circuit. Adjust the seat so the handles are shoulder height; find an appropriate weight so it’s a slight struggle to get those handles all the way together.

• Lie on your back on a bench with a dumbbell in each hand (or use the fly machine).
• Lift the weights above you at shoulder width, palms facing each other.
• Focusing on the movement from your shoulders, slightly bend your elbows and lower arms out to both sides in a wide arc until you feel it in your chest.
• Return arms back up to starting position and repeat.

10 reps followed by…

Reverse Flies

Turn around on the chest machine! You’ll have to adjust the handles (they fold in – usually a pin up at the top that you pull). Really try to activate your back muscles be squeezing your shoulder blades together back behind you.

 

 

• Stand or sit on a bench, bending forward. Hold a pair of dumbbells at your sides with palms facing each other, arms slightly bent.
• Keeping your back flat, raise your arms out to the sides all the way up to shoulder height.
• Slowly return to starting position.

10 reps and then back to chest flies

 

Repeated three times and then on to your down – 5-10 minutes on an elliptical at a comfortable pace.

 

Supersets – that is where it’s at! Try this out the next time you’re in the gym – I promise you won’t be disappointed.

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Looking for more great gym workouts? I’ve got you covered:

 

Gym Arm Workout

 

 

Shoulder Workout With Weights

Incredible Legs Gym Workout

 

 

2 Exercise Total Body Workout

 

 

 

 

 

 

Have you checked out my YouTube channel for some great workouts?

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Make it happen,

 

Jared

 

 

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