Have you ever noticed how quickly time can fly during workouts? That's why supersets exist—to help you get in and out of the gym faster. Supersets combine two or more exercises back-to-back, often complimenting one another with two muscle groups working in opposite movements.
Working out can often feel like a chore, but adding supersets to your routine will surely add much-needed excitement! Furthermore, because you are completing two exercises at once, these movements help maximize the time spent in the gym.
With all these benefits, it's no wonder why the 12 best supersets listed below have stood the test of time! So, let's dive right into the benefits of adding supersets to your workout and the incredible workouts that will surely leave you feeling stronger than ever before!
Related Article: All You Need to Know About the 5 Types of Weightlifting Supersets
Benefits of Adding Supersets to Your Workout
Adding supersets to your workout can provide many benefits for those interested in optimizing their exercise routine.
Supersets involve performing two back-to-back exercises, increasing the intensity of the workout and helping to burn more calories and build muscle quicker. Furthermore, the benefits of adding supersets to the workout are as follows:
Work Multiple Muscle Groups At Once
Supersets are a great way to work multiple muscle groups at once. By alternating two or more exercises back-to-back, you can target multiple areas of your body in one movement. This increases the efficiency of your workout and helps you get in and out of the gym faster.
Increase Intensity
Doing supersets will also increase your workouts' intensity. Because you’re completing two exercises simultaneously, you’re pushing yourself harder than if you were doing them separately. This means that each set is like getting twice the workout!
Maximize Time Spent in the Gym
As mentioned above, adding supersets to your routine will help maximize the time spent in the gym. This is especially great for those who are limited on time but still want a full-body workout.
Build Muscle Faster
Working your muscles with supersets will help you build muscle faster than if you were to do conventional sets. This is because the workout's intensity helps promote muscle growth more quickly.
Improve Fat-Burning Capabilities
When performing a superset, there is less rest time between exercises, meaning that your body continues to burn calories even when you have already completed one movement!
12 Killer Supersets to Add to Your Next Workout
Supersets are the way to go if you’re looking for a way to supercharge your workout. Supersets allow you to push yourself during each set by doing two exercises back-to-back without any rest in between. This helps increase your heart rate and strength, which can help you build muscle more efficiently.
Adding 12 killer supersets to your next workout will show results in no time! Utilize challenging exercises and take 30 seconds of rest before moving on to the next set. With strategic planning, you will reach your fitness goals quickly and easily!
1. Chin Ups and Dips
Chin ups and dips are great exercises targeting many muscles in the upper body, making them perfect for building strength and size. These two exercises can be even more effective as part of a superset.
Chin ups focus on the muscles in the back, such as lats, traps, rear delts, and rhomboids. Doing dip exercises alongside this strengthens the chest and triceps muscles.
Chin ups should be performed before dips: start with 5-6 reps for chin ups and then go directly into dips for 10 reps. Do this superset for three rounds for an effective upper body workout that builds strength faster than traditional methods.
Chin Ups
- Stand in front of a chin-up bar with your palms facing inward and hands slightly wider than shoulder-width apart.
- Place the bar at an arm's length above you, and grip it tight.
- Pull yourself up towards the bar until your chin is over the top of it. Be sure to keep your elbows tucked close to your body.
- Hold for a second, and then lower yourself back down in a controlled motion until your arms are fully extended.
Dips
- Position yourself between a dip bar, with your arms slightly bent, and your elbows tucked close to your body.
- Engage your core as you slowly lower yourself until both arms are at 90 degrees.
- Exhale as you push through the palms of your hands and straighten out your arms until they are fully extended again.
- Inhale as you repeat the motion for a set number of repetitions.
- Make sure to keep your back straight and your core engaged throughout the entire movement.
2. Supermans and Hollow Hold
The Superman and Hollow Hold combination is particularly effective because it targets both strength and stability. Performing this superset helps increase strength in your core muscles, specifically the rectus abdominis, transverse abdominis, and obliques. Along with it, these exercises also strengthen the shoulder, hip, and gluteal muscles.
This superset also improves posture by engaging postural muscles around the spine with improved body stability, balance, coordination, and endurance. For best results, perform 2-3 sets of 8-12 reps alternating between Superman and Hollow Hold exercises for a total superhero workout.
Superman
- Start by lying on your stomach, with your legs stretched out and arms straight ahead.
- Without arching or lifting your head, lift both limbs off the ground about 6 inches (15.3 cm) so that you feel a slight tension in the lower back region.
- As you do this, ensure to contract all three areas; glutes, core muscles, and between shoulder blades simultaneously for best results.
- To engage your abdominal muscles, strive to raise your navel off the ground.
- Consider that you are Superman soaring in the sky and hold this posture for roughly 2-3 seconds while continuously breathing throughout.
- Descend arms, legs, and tummy back down to the floor before repeating these actions for 8 - 12 reps with 2 - 3 sets.
Hollow Hold
- Begin in a supine lying position.
- Engage your core and draw your belly button towards your spine while pressing your low back into the floor, keeping your legs and arms off the ground.
- You can extend your arms straight behind you to increase difficulty.
- Hold this pose for 10 seconds first and gradually increase up to 30 seconds as your core strengthens.
- Make sure to breathe deeply and evenly throughout each repetition.
3. Floor Press and Pendlay Rows
The Floor Press and Pendlay Row superset will get your muscles screaming. Not only is this combination highly effective, but it is also beneficial as it allows you to increase overall strength in the upper body. The Floor Press and Pendlay Rows are a great combination exercise to target the chest, triceps, and lats.
The Floor Press works on developing your chest muscles, while the Pendlay Rows focuses on your back muscles. This exercise helps build upper body strength by strengthening these muscle groups simultaneously. Moreover, this exercise combination promotes good posture, improves shoulder stability, and builds core strength.
Floor Press
- Lie flat with your feet firmly planted on the floor.
- Grasp the barbell with both hands and position it over your chest.
- Arch your back slightly and take a deep breath before pressing upward.
- Keep your elbows tucked close as you press the weight up until your arms are fully extended, and then slowly lower it back down to the starting position.
- Repeat for the desired number of repetitions.
- Remember to keep your core tight throughout the movement and focus on keeping good form.
Pendlay Rows
- Stand with your feet hip-width apart and grip the barbell with a pronated (overhand) grip.
- With your arms straight, pull the barbell up so it touches your sternum, then lower it back down to the starting position.
- Keep your core engaged and focus on good form throughout the movement.
- Remember to keep your elbows close to your body and avoid swinging the weight.
- Repeat for the desired number of repetitions.
4. Bench Press and Band Pullaparts
One powerful superset combination to include in your next workout is the bench press paired with a band pull-apart that works wonders for
The Bench Press helps target the chest, shoulders, and triceps. At the same time, a band pull-apart engages the muscles across your shoulders (anterior, mid, and posterior deltoids) and upper back (infraspinatus and teres minor).
This combination of exercises will help strengthen your arms, improve overall shoulder stability, promote good posture and increase your core strength. Bench press paired with a band pull-apart is an excellent option for those looking to add extra sweat into their workout routine!
Bench Press
- Lie on a weight bench with your feet flat on the floor.
- Take an overhand grip on the bar, slightly wider than shoulder-width apart.
- Lift the regional barbell off the rack and hold it straight above your chest. Make sure not to arch your back more than usual to get a better lift.
- Lower the bar slowly to your chest.
- Pause, then press the bar back up until your arms are almost straight.
- Make sure not to lock out your elbows at the top of the lift, as this can cause unnecessary strain on them.
- Do multiple repetitions with a weight that suits your fitness level.
- Make sure to keep your core tight and engaged throughout the exercise.
- When you're done, carefully lower the bar back onto the rack.
Band PullAparts
- Stand with your feet hip-width apart and hold a resistance band out in front of you at chest level.
- Grip the band with both hands, keeping your elbows slightly bent.
- Pull the band apart until it is fully extended in front of you.
- Keep your shoulders back and down throughout the movement.
- Slowly release the band and return to the starting position.
5. Push Ups and Inverted Rows
Push Ups and inverted rows are great additions to your next workout. This pairing has the potential to improve upper body and core strength dramatically. Push Ups target the chest, deltoids, triceps, and abs, while inverted rows focus on the rhomboids, biceps, lats, and, again, abs.
Because of this full-body effect, this superset is great for building muscle, burning calories, and uniquely challenging your body. With regular use of this powerful superset, you’re likely to see improvement in muscle gain, strength development, and overall calorie burn.
Push Ups
- Start in a high plank position, with your arms fully extended and your body in a straight line from head to heels.
- Bend your elbows and lower your chest towards the ground until your upper arms are parallel to the floor.
- Push yourself back up until you return to the starting position with your arms extended.
- Repeat for the desired number of reps.
- Remember to keep your core and glutes engaged throughout the entire exercise.
Inverted Rows
- Adjust a barbell in a squat rack or Smith machine to hip height.
- Lay down with your back on the floor, place your feet underneath the bar and hold onto it firmly with your palms facing up.
- Lift your body off of the ground until your chest touches the bar.
- Lower your body back down until your arms are fully extended.
- Repeat for the desired number of reps.
- Make sure to keep your core and glutes tight throughout the exercise.
6. Arnold Press and Curls
Arnold Press, combined with curls, is a classic superset that will challenge your arms and shoulders. The Arnold Press and Curls is a great combination exercise that will help you build strength in your shoulders and improve your bicep definition.
The Arnold Press combines the shoulder press with a curl movement, which helps target both muscles simultaneously. The curl element of this exercise helps work the biceps, while the press focuses on the shoulders. This exercise can help define your arms and improve your upper body strength.
This superset helps prevent muscular imbalances and allows for quicker muscle recovery due to its alternating exercise order.
Arnold Press
- Start by standing with feet shoulder-width apart and hold the dumbbells in palms facing your body.
- Bend your elbows and keep them close to your body while you bring the dumbbells up to your shoulders.
- Push the dumbbells up with an arching motion and turn your wrists so that your palms are facing away from you at the top of the motion.
- Lower the dumbbells back to shoulder level, with palms facing inwards, and repeat for desired reps.
Curls
- Stand up straight with feet shoulder-width apart, holding a dumbbell in each hand.
- Keep elbows close to your body as you curl the dumbbells up towards your shoulders, engaging your biceps and forearms.
- Control the motion as you lower the weights with palms facing forward.
- Repeat for desired reps.
7. Cable Curls and Triceps Pushdowns
Cable curls and triceps pushdowns are great exercises to add in a superset format. Start with cable curls first— and keep proper form and engage the biceps fully through each rep. After hitting your rep count, move directly into triceps pushdowns—use an overhand grip, as this will target the outer part of your arm.
Cable Curls are one of the best exercises for building your biceps and increasing upper arm strength. This exercise works both the biceps and forearms, which helps to improve overall muscular balance.
Triceps Pushdowns are another great exercise for improving upper arm strength. This exercise helps target the triceps muscles, improving overall muscle balance in your arms.
Cable Curls
- Attach a straight bar to a cable pulley machine and stand in front of it.
- Grip the bar with an underhand grip and keep your knees slightly bent.
- Keeping your elbows close to your sides, curl the weight until it reaches shoulder level.
- Slowly return to the starting position and repeat for the desired number of repetitions.
Triceps Pushdown
- Attach a rope handle to the cable pulley machine.
- Stand facing the machine and grip the handles with an overhand grip, keeping elbows close to your side.
- Push down the weight until your arms are fully extended behind you.
- Slowly return to the starting position and repeat for the desired number of repetitions.
8. Kettlebell Swings and Goblet Squats
Kettlebell swings and goblet squats are effective because each exercise's strength and cardiorespiratory benefits can improve all-around fitness. The Kettlebell Swings work on developing your glutes, hamstrings, and core, while the Goblet Squat focuses on strengthening your quads and glutes.
This exercise combination builds lower body strength by simultaneously targeting these muscle groups. Moreover, this superset improves balance and core strength.
Start with the first exercise, in this case, kettlebell swings, for 10-12 reps. Then when you transition to the second movement—goblet squats—aim for 6-8 reps.
Kettlebell Swings
- Start by standing with feet shoulder-width apart, holding a kettlebell between your legs.
- Keep your core engaged and back flat as you hinge at the hips and swing the kettlebell through your legs.
- Push through your heels to help thrust the weight forward and up, leading with the arms until they reach shoulder level.
- Return to the starting position and repeat for the desired number of repetitions.
Goblet Squats
- Start standing with feet slightly wider than hip-width apart, holding a kettlebell up close to your chest with both hands.
- Keeping the chest up, and core engaged, begin to lower your body into a squat position.
- Drive your heels into the floor as you stand back up and repeat for the desired number of repetitions.
- Keep your knees in line with your toes, and make sure not to let them cave inward as you lower.
- As you stand back up, focus on using the glutes and hamstrings for extra power.
Related Article: 7 Intense Superset Chest Workouts for Your Next Exercise Session
9. Step-Up and Single-Leg Deadlift
The Step-Up and Single-Leg Deadlift is an excellent addition to any fitness routine. This duo targets the lower body, promoting muscle building and strength by targeting individual leg muscles with compound movements.
Single-leg deadlift works on both sides of your leg, from the glutes, hips, and hamstrings, to improve balance and coordination. Do 3 sets of 8 reps on each side of the duo for maximum results!
Step Up
- Stand in front of a step, bench or box and place one foot on the surface.
- Push off your leading leg to lift yourself, bringing the other knee in to meet it at the top.
- Step down with control using your trailing leg as you exhale until it touches the ground.
- Repeat for the desired number of repetitions and alternate leading legs.
Single Leg Deadlift
- Stand on one foot while holding a dumbbell in the hand of the free leg.
- Keeping your back flat and core engaged, hinge at the hips and lower your torso towards the ground as you raise the dumbbell to meet it.
- Once your body is parallel with the ground, return to the starting position by pushing through the heel of your standing leg.
- Repeat for the desired number of repetitions and alternate legs.
10. Shoulder Triset
When it comes to your next workout, consider adding a killer superset of shoulder trisets. This exercise builds strength and stability in the entire shoulder region, providing a great training stimulus for muscle growth.
This triset focuses on three different shoulder exercises: the lateral raise, upright row, and bent-over reverse fly. Through this superset, you can help improve shoulder stability, build strength in those muscles, promote good posture, strengthen your upper back and improve overall arm strength.
Shoulder Triset
- Stand with feet shoulder-width apart and hold a dumbbell in each hand.
- Begin by doing the lateral raise. Lift both arms to the side until they reach shoulder level, keeping the elbows slightly bent.
- Next, perform the upright row. Start with hands down at your sides and lift them straight up in front of your body, keeping the elbows close to your sides.
- Lastly, do the bent-over reverse fly. Start with your arms extended in front of you and bend forward at the hips until your torso is parallel to the floor. Keep a slight bend in your elbows as you lift both weights to the side.
- Repeat the cycle of exercises for the desired number of repetitions.
11. Wrist Curls and Reverse Wrist Curls
The Wrist Curls and Reverse Wrist Curls are a great combination exercise to strengthen your wrists and forearms muscles.
The Wrist Curls help target the flexor muscles, while the Reverse Wrist Curls target your extensors, improving overall wrist strength.
Ideally, start off with wrist curls as your first exercise in the super set. These arm exercises can easily be added to any workout and benefit anyone looking to build grip strength or tone their forearm muscle groups.
Wrist Curls
- Sit at the edge of a bench and place your forearms against your thighs, wrists extended off the front edge.
- Hold a dumbbell in each hand with palms facing up towards the ceiling.
- Keeping your upper arms steady, with your wrist slowly curl the weights up towards your forearm.
- Slowly return the weights to the starting position and repeat for the desired number of repetitions.
Reverse Wrist Curls
- Sit at the edge of a bench and place your forearms against your thighs, wrists extended off the front edge.
- Hold a dumbbell in each hand with palms facing down towards the floor.
- Keeping your upper arms steady, slowly curl the weights back towards your forearms.
- Slowly return the weights to the starting position and repeat for the desired number of repetitions.
12. Tricep Kickbacks and Bicep Curls
Tricep Kickbacks and Bicep Curls are effective supersets targeting both triceps and biceps. The Tricep Kickback helps develop your triceps, while the Bicep Curl focuses on strengthening your biceps.
This superset helps strengthen both muscle groups, promoting overall arm strength, improving your posture, and enhancing your overall upper body strength.
When doing this particular exercise combination, you must start by doing the Tricep Kickbacks first so as not to overwork the biceps before the triceps have been fully engaged.
Tricep Kickbacks
- Stand in front of a bench and hold a dumbbell in one hand, palm facing the body.
- Bend forward at the hips to bring your torso close to parallel with the floor while extending your arm in line with your shoulder.
- Keeping your arm steady, use your triceps to slowly extend the weight back towards you until your arm is fully extended.
- Slowly return the weight to the starting position and repeat for the desired number of repetitions.
Bicep Curls
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Keep your arms extended down at your sides, palms facing up towards the ceiling.
- Keeping your elbows close to your body, slowly curl the weights up towards your shoulders until they reach chest level.
- Slowly return the weights to the starting position and repeat for the desired number of repetitions.
Conclusion
Supersets are an effective way to increase the intensity of your workouts and save time. Whether it’s tri-sets for shoulders, wrist curls and reverse wrist curls for forearm muscles, or tricep kickbacks and bicep curls for arms—it’s essential to pay attention to form while performing each exercise and ensure that you target the desired muscle group.
Adding supersets to your workout routine is a great way to get more out of your time in the gym. They will help you build more muscle, improve fat-burning capabilities, and keep things interesting! These 12 killer supersets are bound to make your workouts more efficient and exciting. So why not give them a try? You won't regret it!
