Also, alternating between muscle groups allows you to shorten your rest intervals, if needed, without compromising performance. When you’re doing your bench presses, your back muscles are barely involved, meaning they are fresh and ready to get to work right away when you rack the bar. Your chest and your back are antagonist muscle groups.Benefits of a Chest and Back Superset WorkoutĬombining your chest and back in the same workout and training them using supersets offers several benefits.
Once you’ve completed a superset of one chest exercise and one back exercise, that’s when you take a couple of minutes of rest to recover. With the chest and back superset workout, you alternate between pushing and pulling exercises without rest. Not only do pulling exercises work your back, but they also involve your biceps and your rear deltoids. When doing lat pulldowns or any kind of rowing movements like the barbell or dumbbell row, you pull the weight towards you. Pushing exercises work the front of your body: your chest and your front deltoids, and your triceps.īack exercises, on the other hand, involve a lot of pulling. You push your own body away from the floor if you’re doing push-ups.
You push whatever it may be – a barbell or a set of dumbbells – away from your body. > Are Supersets Good for Muscle Growth and Strength? Supersetting Chest and Back: How Does It Work?Ĭhest exercises involve a lot of pushing. A classic example is doing a set of the bench press followed by a set of dumbbell flyes to really fry your pecs.Īs this article is all about supersetting chest and back, you’ll be alternating between exercises for your pecs and exercises for your back. When you’re doing agonist supersets, you perform two exercises in a row, without resting, for the same muscle group. Another example pertinent to this article would be performing a set of bench presses and jumping straight into a set of barbell rows. For example, performing a set of biceps curls with a set of triceps extensions, only resting when both sets are completed, is a superset for your arms. Antagonist SupersetsĪn antagonist superset involves combining a set of an exercise for one muscle group with a set of an exercise for the opposing muscle group. There are several types of supersets, the two most common being antagonist supersets and agonist supersets.
#Barbell pullover shoulder effects how to
> How to Train Your Back Muscles: Exercises & Workout What Are Supersets?Ī superset is “a pair of different exercise sets performed without rest.” 1 Your alternate between two exercises, and rest once you’ve completed a set of each exercise. > How to Train Your Chest Muscles: Exercises & Workout Last but not least, training chest and back together make for a great superset workout. Combining them both in one workout is challenging, but you’re not in the gym to rest, right?
The only con is that both chest and back are large muscle groups that require a lot of effort to train. A chest and back workout targets your pecs and your back muscles, but your delts, biceps, and triceps are also heavily involved.
0 kommentar(er)
