Bench Press Lat Pulldown Superset

Machine overhead press close grip lat pulldown.

Bench press lat pulldown superset.

For example lets say you want to superset the bench press and lat machine pulldown. To perform one super set you would first perform one set of bench press and with no rest immediately perform a set of lat machine pull downs. I go for 4 sets of 10 to 12 reps not including a few warm up sets. Arnold dumbbell press two dumbbell pullover.

Here s a two week sample of superset exercises you can try adding to your workout routine hitting the muscle groups of the back and chest. Hold a dumbbell in each hand at your chest with your elbows bent out to the sides. Lie on a flat bench facing up or on the ground with knees bent and feet flat. Press the dumbbells straight up over your chest.

Mix in different routines constantly to constantly trick your muscles into explosive gains. Keep a slight bend in your elbows. Performed at a lat pulldown station with palms facing away and a grip outside of your shoulder width. Superset with wide grip lat pulldown.

As this is without a doubt the most important superset of the workout i recommend performing 5 sets aiming for 8 reps per set. Flat bench dumbbell flyes bent over dumbbell laterals reverse flyes incline. I always focus on feeling the exercise in my lats and not my biceps. Dumbbell overhead press pullup.

While longer rest periods are often needed between sets of bench press lifting the back and arm muscles are also slightly hit so it makes sense to throw in some pull ups for a superset. A superset is performed when you work one muscle group then immediately go to work on the opposing muscle group within the same set to shock the muscles involved into growth. Chest and rear deltoid supersets pec deck flye reverse flye on pec deck incline bench dumbbell flyes incline reverse flyes. As with any routine you do not want to perform the same one all the time.