Use these exercises to better your workout and compliment your bench press during your workout programming. Dumbbell bench press Lie flat on a bench, holding a pair of heavy dumbbells with your arms extended over your chest and your palms facing your feet. Goblet Squat Two dumbbell Romanian deadlift. Begin by lying on a bench, unracking the barbell with your arms shoulder width apart. Lie on the floor with your feet together, back straight and arms shoulder width apart. Push-Ups. In Push Ups the body is moving instead, so the exercise involves more joint motion and importantly - more core activation for stabilisation. This is one of the best bench press supersets because you can work a lot of muscle groups in a short amount of time.eval(ez_write_tag([[300,250],'8minutefitness_com-large-leaderboard-2','ezslot_5',133,'0','0'])); The RDL will work the hamstrings, glutes, and erector spinae. Start with flyes so we can get a good stretch at the bottom and prepare those pec fibers to make room for the blood you’ll pump into them with the presses. As you do this, imagine you are touching the inside of your elbows together to ensure you get a full contraction. It works – you get the heart rate up while promoting a little "balance" in your training. If you're a beginner, start with incline push-ups and use a relatively high bar for your rows. One agonist pairing is the bench press superset with push ups. Select Post; Deselect Post; Link to Post; Member. One agonist pairing is the bench press superset with push ups. Bring your arms parallel to the ground whilst touching your hands together. The Smith Machine serves as a guide to the bar path and reduces the need for your stabilizing muscles to work hard. keep the weight light for … The best way to do a superset is with antagonizing muscle groups.eval(ez_write_tag([[468,60],'8minutefitness_com-medrectangle-3','ezslot_10',123,'0','0'])); Prime movers in the bench press include muscles that assist in pushing the bar forward such as the pectoralis major, pectoralis minor, anterior deltoid, triceps and serratus anterior. Pause once the grips meet one another and slowly lower the weight back to the starting position, repeating the movement. Doing this certain bench press superset allows you to work your entire upper body quickly, saving you loads of time over the course of your workout. IMO pushups mimic bench presses so you are pretty much supersetting the same exercise (one with weight and one with body weight). Here’s the main advantage of supersets. The antagonist muscle groups of the bench press include muscles that assist in pulling such as the biceps, latissimus dorsi, posterior deltoids, and rhomboids. Superset 1 – Flat Barbell Bench Press with Wide Grip Pull-Ups. Slowly elevate the handles up whilst keeping your arms straight and contracting your chest. Here’s To Healthy Shoulders. One of the easiest exercises to pair with a chest fly or dumbbell press is the reverse fly. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your plan … Place your legs behind you with your feet crossed over. Oops! A good push/pull combination superset is the bench press paired with a pull up or lat pull down. Leg press seated leg curl. You will really blitz your chest, destroying those muscles fibres so it can grow bigger and stronger. Author: Rusty Moore. Push ups are also great for weight loss. 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