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Chest day is the one workout of the week when going to the gym and hypothetically milking your titties with the bros isn’t frowned upon.
That’s why it’s known as Monday’s muscle group. It gives you the chance to start the week off with a bang.
So it sucks when things go wrong and chest day ends up being a disappointment.
Whether the pump was bad, or you’re just getting bored of the same old workout. It’s important to switch it up and add a little bit of spice to your chest days.
There’s no better way to do that than by adding in some good ole’ chest supersets to really juice up those teets.
Superset chest workouts are a great way to ramp up the intensity. Especially when you’re short on time.
They don’t require a lot of time or weight to really tear up your pectoral fibers rather quickly.
Chest supersets work great at the beginning, middle, or end of the workout. Even doing a full superset chest workout can be effective.
So without further ado let’s take a look at 4 chest supersets that are sure to spark some serious pumps in your pecs.
Table of Contents
4 Wild Chest Superset Exercises
There is no right or wrong way to superset your chest exercises.
Mixing and matching are perfectly fine to figure out what gives your chest the juiciest pump possible.
Just keep in mind that supersets are typically high rep, high intensity, quick sets. You will go right from one exercise to the next without much of a break.
The main goal is to burn out the chest muscles, by filling them with as much blood as possible and getting an amazing stretch.
The four chest superset workouts we will discuss start with a weight resistance exercise, followed by a bodyweight movement.
You will start by pre-exhausting the chest muscle using weight. Then burn it out completely with the bodyweight exercise.
Just a warning that if done with proper form and intensity; muscle soreness and twitching, with an insane pump may occur 😉
Below is the list of all four chest supersets with an example rep range for each exercise:
Chest superset exercises and rep/sets:
- Cable flies superset with push-ups
- 5×25,20,15,10,5 and 5×3,6,9,12,15
- Dumbbell flies superset with push-ups
- 5×15,12,9,6,3 and 5×3,6,9,12,15
- Barbell bench press superset with dips
- 4×10-15 and 4×10
- Machine chest press superset with dips
- 5×8-12 and 5xfailure
These are just examples of the possible rep and sets variations for each chest superset.
Try them out and make changes as needed.
They are all great supersets to add as your chest day finisher.
Alternate between each of them to see which ones are your favorites!
You can even make this into one big superset chest workout.
I would just recommend cutting back on the sets and reps if you did these all within a single day.
Full Chest Superset Workout
It’s very important that you don’t over-train your chest.
Performing all of the previously mentioned supersets with those rep/set ranges in a single workout would be a hefty amount of volume.
So if you’re short on time, or just really like doing supersets I will give you a great all-in-one, chest superset workout to juice up your tits without tearing a pec.
Before getting into the workout be sure to properly warm up as needed! 🙂
- Exercises: Machine chest press superset with dips
- 3×8-12 and 3×12,10,8
- Dumbbell flies superset with push-ups
- 2×15 each
- Barbell bench press superset with dips
- 3×15,10,5 and 3×8
- Cable flies superset with push-ups
- 2×20 and 2x failure
Cable Flies With Push-ups: Chest Superset
Cable flies are one of, if not the best chest exercises to build a solid mind-to-muscle connection.
Not to mention the pump and contractions you can achieve by doing them properly is otherworldly.
Adding in the push-ups is putting the cherry on top.
The beauty of this superset is that you can target any area of your chest.
If you have a proper cable setup the adjustments can be set to hit the upper, lower, or mid pec.
The same goes for push-ups.
You can elevate your feet or upper body to hit certain areas of your chest.
During the eccentric phase, each exercise should be executed slowly. Focus on feeling the stretch in your pecs.
Then execute the concentric phase like you’re trying to flex the muscle into this position.
Don’t go too fast and get sloppy, but this part of the rep should be done faster than the eccentric.
Once you get to the peak concentric phase hold it for about 1 to 2 seconds. Really focus on squeezing your chest to get as much blood into it as possible.
Below is a list of the proper setups to target specific areas of your chest with the cables and push-ups:
Cable flies:
- Upper chest: set the cable handles to the bottom setting
- Mid Chest: set the cable handles to a position that is about chest height
- Lower chest: set the cable handles to the top position
Push-ups:
- Mid chest: set up in the flat push-up position
- Upper chest: setup with your feet elevated above your chest
- Lower chest: setup with your upper body elevated above your feet
I would recommend hitting a different angle for each exercise within this chest superset.
For instance, you could do low-setting cable flies to target your upper chest and then push-ups to target your lower chest.
However, this is completely up to you. Any variation will be effective.
Here is a good set and rep range to try out for these superset chest exercises:
- Cable flies:
- Sets: 5
- Reps: 25,20,15,10,5
- Push-ups:
- Sets: 5
- Reps: 3,6,9,8,12
Dumbbell Flies With Push-ups: Chest Superset
If you have ever watched an old Arnold Schwarzenegger video.
You’ve probably seen him pumping up his Austrian Oak chest with some good ole dumbbell flies.
They’re a classic exercise.
Although I wouldn’t class them as high on the juicy pump scale as cables.
They definitely have their place, especially with the resistance of raw weights stretching your pecs.
It’s important to execute this movement properly as it can be cumbersome on the shoulders.
Using light weights with high reps for this superset is a good idea. At least until you get used to the proper range pattern to avoid any shoulder impingement.
When performing dumbbell flies it’s best to retract the shoulder blades as if you were doing a bench press.
Keep the elbows in, and try to bring your elbows to about 90 degrees at the bottom of the eccentric phase. There’s no need to over-stretch or hyperextend.
Just like the cable flies our goal is to do slow eccentric reps. But this time the concentric reps are going to be much more explosive.
Avoid touching the dumbbells together at the top part of the rep, as this will reduce the tension on the chest.
Squeeze your chest, while maintaining a slight distance between the dumbbells.
These are the angles to target each part of the chest:
- Upper chest: incline angled bench with chest above feet
- Mid chest: lay flat on a bench
- Lower chest: decline angled bench with feet above the chest
For push-ups in this superset, like the previous, go slow and controlled in both phases of each rep.
Here is a good set and rep range to try out for these superset chest exercises:
- Dumbbell flies:
- Sets: 5
- Reps: 15,12,9,6,3 (as the rep ranges go down add more weight)
- Push-ups:
- Sets: 5
- Reps: 3,6,9,12,15
Start each set with your preferred angle of dumbbell flies.
Then drop down and crank out the push-ups right away.
After that take a 30-second break before restarting the sequence.
Barbell Bench Press With Dips: Chest Superset
When most people think of chest day they think of barbell bench press. That’s why it was imperative for me to include a bench press superset.
This one is going to be a little bit different than the previous two.
Instead of focusing on going insanely slow, we’re gonna ramp things up and be a bit more explosive with this one to really build up your power.
While still getting a juicy pump of course. Don’t be mistaken though. The goal is always to control the weight rather than letting the weight control you.
We’re going to start off with the bench press. Focusing on retracting the shoulder blades and keeping your elbows tucked in.
Perform the eccentric phase with control, once you hit the bottom of the rep, hold it on your chest for a second or two. Then explode up, with a nice squeeze at the top.
The rep sequence for the dips will be similar.
Maintain control of the eccentric and explode to the top with a nice squeeze.
Keep in mind that going past 90 degrees on the eccentric may cause shoulder pain.
Moreover don’t fully extend your arms at the top. Go until the chest is fully flexed then hold for a second or two.
Barbell bench press angles to target each area:
- Upper chest: Incline bench press with chest above feet
- Mid chest: Flat bench press
- Lower chest: Decline bench press with chest below feet
Dips should be focused on the chest rather than the triceps. A good technique is to drop forward and lean over your chest.
Use your legs on the way up as momentum to help complete the rep.
Try using an assisted dip machine at first to get used to focusing on working the chest during this movement.
Here is a good set and rep range to try out for this superset chest workout:
- Barbell bench press:
- Sets: 4
- Reps: 10-15
- Dips:
- Sets: 4
- Reps: 10
Start each set with your preferred angle of the barbell bench press.
Then get right into the dips. Take a 1-minute break and restart the sequence.
Machine Chest Press With Dips: Chest Superset
One of the best exercises that mimic a dumbbell and barbell bench press, with much better isolation is the machine chest press.
It allows us to really overload the muscle with weight, without having to worry about needing a spotter.
If you don’t have access to a chest press, the smith machine is a great alternative.
Mixing this with dips provides a level of chest euphoria that is unexplainable unless you’ve experienced it for yourself.
We’re going to start with the chest press. The eccentric phase is going to be slow, do about a 2-second count to the bottom.
Try to keep constant tension on your chest by not allowing the machine back to its resting position after each rep.
For the concentric phase, control the weight to the peak ending point. Avoid fully extending your arms.
Stop at the point when your chest is fully flexed and squeeze to get it filled up with blood.
The dips are going to be similar to the previous superset.
Aim to keep full control throughout the motion and really focus on feeling the chest contraction. Go at a pace that allows you to get the most out of each rep.
Chest presses come in all three varieties to target each specific area of the pec. However, most gyms generally don’t have all three types.
The label on the machine will usually say what part of the chest it isolates the most.
Smith machine angles to hit the chest muscles (if you don’t have a chest press):
- Upper chest: incline bench with chest above feet
- Mid chest: flat bench
- Lower chest: decline bench with chest below feet
Here is a good set and rep range to try out for these superset chest exercises:
- Machine Press/smith machine press
- Sets: 5
- Reps: 8-12
- Dips:
- Sets: 5
- Reps: Failure
Each exercise should be performed simultaneously. Right after you do a set of chest presses get right into the dips.
Then take a break for as long as you need and restart the sequence.
Chest Superset Exercises: Video Walkthrough
Below is an in-depth tutorial I have created showing you how to properly execute each chest superset.
Now that you know some effective superset chest workouts to add to your arsenal.
It’s time to get to work and pump up your chest muscles.
Thanks for reading!
If you found these chest supersets valuable check out my 7-week Powerbuilding Workout Program for strength and size.
Stay Wild!
