Chest Superset Workouts

Ahhh, the beloved chest workout. Chest day is good. The pump is awesome. I know it shouldn’t take precedence over any other muscle, but I can’t help but enjoy the chest workout day a tad more than other muscles such as back or legs. Yeah, I know it’s a cliche, but I’m sucker for this cliche.

These chest superset workouts are designed to build muscle rather than promote overall conditioning. The superset design can have a big influence on the outcome because supersets are diverse and fall into 2 main types which are same-muscle and opposing muscle supersets.

The same-muscle variety (which are the workouts this article provides) are all about building big and mighty pecs. Opposing muscle supersets, while they can certainly build muscle, they form the type of superset that is more aerobic and efficient in nature because 2 muscles are worked out back-to-back.

>3 Awesome Same-Muscle Chest Supersets

1. Big Chest Focus

The big chest focus kicks off with bench press. The second exercise is done immediately after the first exercise. Take 60 to 90 seconds rest in between supersets.

The workout is as follows:

Superset 1: Bench Press / Flat Flyes

• Set 1: 12 reps of both
• Set 2: 12 reps of both
• Set 3: 10 reps of both
• Set 4: 10 reps of both
• Set 5: 8 reps of both
• Set 6 (Optional): 8 reps of both

These 2 exercises are conveniently done back-to-back because you can do the flys on the bench press bench.

Superset 2: Incline DB Press/Incline Cable Flys

This works best by placing the incline bench in the middle of the cable-crossover equipment. Alternatively, use a seated cable crossover machine.

• Set 1: 12 reps of both
• Set 2: 12 reps of both
• Set 3: 10 reps of both
• Set 4: 10 reps of both
• Set 5: 8 reps of both
• Set 6 (Optional): 8 reps of both

2. Upper Chest Focus

Superset 1: Incline Press / Incline Cable Crossovers

• Set 1: 12 reps of both
• Set 2: 12 reps of both
• Set 3: 10 reps of both
• Set 4: 10 reps of both
• Set 5: 8 reps of both
• Set 6 (Optional): 8 reps of both

These 2 exercises are conveniently done back-to-back because you can do the flys on the bench press bench.

Superset 2: Flat DB Press / Incline DB flys

This works best by placing the incline bench in the middle of the cable-crossover equipment. Alternatively, use a seated cable crossover machine.

• Set 1: 12 reps of both
• Set 2: 12 reps of both
• Set 3: 10 reps of both
• Set 4: 10 reps of both
• Set 5: 8 reps of both
• Set 6 (Optional): 8 reps of both

3. Inner Chest Focus

Targeting the inner chest develops the depth of the inside pectorals. Targeting the inner part of the chest is easy. All you do is squeeze your hands together while gripping the barbell. I like the Smith Machine for this so I can focus on the squeezing effort and less on stability.

Superset 1: Smith Machine BB Press / Flat Flys

• Set 1: 12 reps of both
• Set 2: 12 reps of both
• Set 3: 10 reps of both
• Set 4: 10 reps of both
• Set 5: 8 reps of both
• Set 6 (Optional): 8 reps of both

Superset 2: Smith Machine Incline BB Press / Pec Dec

• Set 1: 12 reps of both
• Set 2: 12 reps of both
• Set 3: 10 reps of both
• Set 4: 10 reps of both
• Set 5: 8 reps of both
• Set 6 (Optional): 8 reps of both

FAQ

For how many weeks should I do this workout?

6 to 10 weeks is good, then change it up.

Why only 2 supersets?

Because each superset includes 2 exercises, the above workout is 4 exercises, which is plenty for a comprehensive pectoral workout.

How much rest should I take in between supersets?

Because these are same-muscle supersets, rest should be taken. This is not the circuit training type of superset; instead it’s designed to build serious muscle. Rest period should be 60 to 90 seconds … longer if striving to build strength.

Can I change the rep volume?

Yes. I tend to prefer higher reps for building muscle; however, if you’re into building strength, lower reps will do just fine. You can also aim for the same number of reps for each set instead of the pyramid set progression set out above.

Why not combine compound lifts?

You can, but I prefer the first exercise of a superset to be the compound lift and the second exercise not to require as much stability effort.

Can I add dropsets to the second exercise?

You bet. I often do to squeeze out a few more reps for exhaustion. Be careful not to overdo it.

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