Not everyone has time to exercise a body part daily. And not everybody wants that. Sometimes you just need to do the entire upper body workout in one session.
On such days, the Superset session with chest and back is one of your best workout options. It's exhausting and challenging, but it will leave your entire upper body with a devil pump and make sure you hit all critical upper body muscles.
And although it's challenging, it's also made smart: for the health of your shoulders and posture, you always want to combine the pushing and pulling exercises with your workouts. Replacing a chest exercise with a back exercise will ensure that you do so. First perform the back exercise in each pair; To keep your balance, you should gain more weight (and more often) than you do throughout your entire workout.
With superset training with chest and back, you can also move challenging weights. In the end, they perform great movements, such as bench presses and rows, and lifting heavy weights will make your body grow muscle.
However, this is not the type of workout you want to do the whole week, especially if you train hard. If you're trying to do chest-and-back supersets, you should do them twice a week with at least two rest days for upper body work in between. Breast-and-back supersets ideally work with a weekly split in which you train a three-day split that starts with your legs on the first day, your upper body on the second day, and a third day of rest and recovery.
You're not sure where to start with supersets training for the chest and back? Here is a sample session that will allow you to jump.
The chest-and-back blast
Hold a loaded barbell with an overhand grip slightly wider than shoulder width, hinges on the hips, tighten your core, and keep your shoulders slightly higher than your hips Squeeze your shoulder blades and row the dumbbell against your chest.Return to the top Make 3 sets of 10 repetitions.
1b) Dumbbell bench press
Sit with your back on a bench and hold the dumbbells directly over your shoulders, your arms straight. Your core should be firm and your buttocks muscles should be compressed. Bend your elbows and shoulders, lower the weights to one inch from your chest and then push the dumbbells upwards. Do 3 sets of 8 repetitions.