7 Intense Chest Supersets for Your Next Chest Workout


7 Intense Chest Supersets for Your Next Chest Workout

Working on pecs requires effort and dedication. Many gym enthusiasts are seen spending hours at the gym to build bigger chest muscles. Everyone wants a body with a strong and muscular upper body, and the best way to build more muscle mass in a short time is to get involved in supersets.

Supersets increase the intensity of your workouts in a short time and push you to exert greater force. In this way, you can perform two sets with more energy and high intensity. You can grow muscle mass easily with the help of these chest superset workouts. It might feel a little challenging initially, but it is a great way to build stamina.

Chest Superset 1: Barbell Bench Press & Dumbbell Fly

Start the workout with a set that will demand maximum energy from you. Ideally, you should be doing three sets of superset 1 to gain maximum chest muscles. Aim to do 10 to 8 reps for each exercise. If you want to take a breath, then rest after performing one set of these exercises. For instance, do eight reps of barbell bench press, ten reps for dumbbell fly, and rest for 30 to 60 seconds.

After your rest is over, start again and do as many reps as you can. The barbell bench press will improve your upper body strength. It also prepares you well to do other exercises such as push up. The dumbbell fly will further assist you in improving your range of motion. It also improves your core stability and shoulder strength.

Barbells help you utilize more muscles, so it is the first exercise in your routine. Just after you are done with the barbell bench press, grab a pair of dumbbells and perform the other exercise. You must be swift in performing exercises. Do not allow yourself to rest much. You will also need a quality bench to perform this workout.

Barbell Bench Press

Target muscles: Chest, Shoulders, Triceps

Equipment needed: Barbell with plates, adjustable bench

  • Lie on your bench and add the weight to the barbell you are comfortable with.
  • Ensure that your arms are straight and locked.
  • With your hands slightly wider than shoulder-width apart, grab the barbell.
  • Bring the bar down to your chest while you inhale.
  • Push it up while exhaling.

Dumbbell Fly

Target muscles: Pectoral Muscles

Equipment needed: Dumbbells, adjustable bench.

  • Lie on your back with your feet flat on the ground and arms and head on the bench.
  • Hold dumbbells directly above your chest. Your palms must be facing each other.
  • Lower the weights and bring them to the side as far as possible.
  • Use your muscles to return to the original position.
  • Don't arch your back at any point.

Chest Superset 2: Incline Barbell Press & Incline Dumbbell Press

The next exercise in your chest workout is the incline barbell press followed by the dumbbell press. If you feel your energy levels are declining at this point, then you can also rest for a longer time. However, you need to make sure that you return to your exercises with energy and focus. You can also opt for an intra workout supplement to fuel your energy. The supplement will pump your muscles till your last rep.

The chest superset two includes three sets with at least 8 to 10 reps. If you want to increase the number of sets, you can go for that. Maintain your movement throughout the workout. Adjust your reps according to your preference. In these three rounds of this superset, add weight to the barbell and increase the weight gradually.

Incline barbell press is a great movement to work on your upper body strength. If you want hypertrophy of chest muscles, an incline barbell press is your movement. It also improves your grip and isolates your chest muscles. Because of different angles of pressing movements, you will feel a challenge in your body. The incline dumbbell press engages shoulder muscles often ignored during chest exercises.

Incline Barbell Press

Target muscles: Chest, deltoids, triceps

Equipment needed: Barbell and an adjustable bench.

  • Set up your bench to an angle between 30 degrees to 45 degrees.
  • Lie flat on it and place your hands on the bar wider than shoulder-width apart.
  • Lift the bar and press it above your shoulders.
  • Your hands should be extended and straight.
  • Bring it back to its original position.

Incline Dumbbell Press

Target muscles: Chest, shoulders, triceps

Equipment needed: Dumbbells, adjustable bench.

  • Set up your bench to the level of 30 degrees.
  • Your feet should be flat on the floor.
  • Hold a dumbbell in each hand and rest it on your shoulder.
  • Engage your core and lift the dumbbell to your chest.
  • Your hands should be straight and perpendicular to the floor.
  • Return to the original position safely.

Chest Superset 3: Standing Plate Press & Body Suspension Fly

After you are done with at least three rounds of the second superset, take a quick rest and drink some water to stay hydrated. A hydration supplement such as EAA hydration powder would be the best option. It will help you to stay hydrated and will aid in muscle recovery. It will also help you to grow more muscle mass. The supplement will also play a key role in improving your entire performance.

In the next superset, you should aim to do three rounds for a definite time. Thirty seconds to 1 minute is the preferred time for these two exercises. The superset 3 is slightly different from the first two supersets as in this set, and you will utilize your muscle’s strength under tension. You will need two bumper plates of different weights and a body suspension band. If you do not have the suspension band, use resistance bands.

The plate press is an easy exercise that you can do easily, even if your shoulders are feeling sore. It is also a great option to isolate your chest muscles. The body suspension fly is an exercise that improves your focus and stabilizes all your muscles. Your balance and coordination also get better with body suspension training.

Standing Plate Press

Target muscles: Chest, shoulder, forearm, and triceps

Equipment needed: Bumper plates

  • Stand with your feet slightly shoulder-width apart.
  • Pick a plate and hold it at the level of your chest.
  • Now push the weight out and straight your elbows.
  • Bring the weight back to your chest.

Body Suspension Fly

Target muscles: Chest

Equipment needed: Suspension band.

  • Stand straight with suspension bands in your hand.
  • Lower yourself down and extend your arms outwards.
  • Your body should be in a straight line and wrists facing each other.
  • Return to the original position. 

Chest Superset 4: Push-Ups & Floor Press

While talking about chest workouts, pushups, and floor press, definitely make a presence. These are the best exercises to build chest muscles and build upper body strength. Hence, the superset includes pushups and floor press with dumbbells. You will need a quality yoga mat here to perform these exercises. You can do these exercises under tension or by following 10 to 15 reps.

The pushup is the best exercise to build muscles in the upper body without using any equipment. Depending on your fitness level, you can adjust the movement accordingly. It also utilizes multiple muscles and is considered the best exercise. At the same time, floor press focuses much on your deltoids, chest, and shoulders. It also plays a key role in preventing injuries as it prepares you for most other workouts.

You should aim to do three rounds of this superset 3 for maximum results. Ensure to quickly switch between the two exercises to gain the most benefits. You can take a rest after completing one set. But, aim to do two more sets. If you cannot do the workout, you can reduce the number of sets.


Target muscles: Core, upper body

Equipment needed: None

  • Start with a high plank position.
  • Engage your core and glutes.
  • Bend your forearms to the angle of 45 degrees and lower your entire body.
  • Pause here for a second and return to the original position.

Floor Press

Target muscles: Chest, shoulders, triceps

Equipment needed: Dumbbells

  • Lie on your back on the floor.
  • Grasp the dumbbell with an overhand grip.
  • You can extend your legs or bend them.
  • Hold the dumbbells on your chest.
  • Outstretch your arms and press the dumbbells.
  • Return to the original position.  

Chest Superset 5: Cable Crossover & Low Cable Crossover

In your next superset, you will need a cable machine. The machine is quite versatile, and it can train many of your muscle groups. It utilizes your body's right and left sides in the same movement. The machines are a one-stop solution to your many workouts. You can use them any time. If you are not familiar with using a cable machine, it is best to ask for help from someone.

Cable crossover targets your shoulder muscles. It gives you a strong back and improves the range of motion effectively. There are many variations that you can do in this exercise. However, a standing cable crossover is the most appropriate to work on your upper body. An alternative that you will be doing here is low cable crossover. It recruits multiple muscles in the chest.

The exercises in superset five are grouped at a cable machine as it will be a lot easier to change the movements in minimum time. The cables will add the right tension to your muscles so you can work on your upper back with ease. The best approach is to exercise for at least 10 to 20 reps.

Cable Crossover

Target muscles: Chest, pectoralis

Equipment needed: Cable machine. Set your hands at the end of the pulleys at the highest level.

  • Stand in the center with your feet shoulder-width apart.
  • Keep your spine and back neutral. Bend your torso slightly.
  • Keep your core engaged and bring the ends of the pulley downwards and across the body.
  • Squeeze your chest muscles.
  • Reverse to the starting position.

Low Cable Crossover

Target muscles: Entire chest muscles, back, front shoulders

Equipment needed: Cable machine

  • Stand and grasp the handle in each hand.
  • The pulleys should be at a lower position.
  • Your arms straight, palms facing forward, and hands below waist.
  • Give a slight bend to your arms and draw them upward to the level of the body's midline.
  • With a controlled movement, bring your hands to your chest.
  • Return to the original position.

Chest Superset 6: Prone Fly & Pullover

Towards the end of your workout, your exercises become more challenging. The intensity of the workout also increases gradually. After getting done with superset 5, give yourself a quick rest. It will help you to restore your energy. Besides, you will do the last two supersets with energy and focus.

In superset 6, you have a prone fly and pullover. Both of these exercises target the strength of your upper body and give you muscle mass. You will also need a pair of dumbbells for these exercises. Aim to do these exercises for 7 to 10 reps. If you want to increase the number of reps, you can go for that. Apart from that, you need to do 2 or 3 rounds of superset 6.

The prone fly targets the muscles of the upper back, which in return help to build strength and improve your posture. Your balance also gets better with a prone fly. The exercise can also deal with any pain in this area. The dumbbell pullover is a multi-muscle move that engages your core, upper back, arms, and wrists.

Prone Fly

Target muscles: Shoulders and upper back

Equipment needed: Dumbbell.

  • Stand straight with feet shoulder-width apart and a dumbbell in each hand.
  • Bring your chest forward, perpendicular to the floor, and press your hips in a hinged position.
  • Give a slight bend to the knee and engage your core.
  • Raise your arms on your sides and exhale.
  • Squeeze your shoulder blades together.
  • Lower your weight to the original position.


Target muscles: Chest, back, core, triceps

Equipment needed: Dumbbell, weight bench.

  • Sit on one end of the weight bench with your feet slightly wider than a bench and the floor.
  • Hold a dumbbell in each hand and lie on your back.
  • Extend your arms just above your chest and towards the ceiling.
  • Extend the weight back and over your head.
  • The weights should not be below your head.
  • Exhale and return to the original position.

Chest Superset 7: Pec Deck & Wide-Grip Dips

In the last superset, you will be using the machines. In this set, you should be focused on utilizing all your muscles. Since it's the last set, you should be giving all to it. After the workout ends, you can get a glass of supplement such as a post-workout supplement. The supplement will help you recover fast and support your muscle-building process. It improves your endurance and gives you the right ingredients to keep you working after exercises.

The last superset ends with a pec deck and wide-grip dips. You will need a pec deck machine to perform the last exercise. The last superset also requires exercising for three rounds. The number of reps in each set is 12. The exercises will add strength to your upper body. The exercises are also perfect to end your chest workout.

Pec deck is one of the best exercises that you can do to gain muscle mass in the chest. The machine provides you with an intense chest workout. The exercises also work to strengthen your entire torso. On the other hand, the wide-grip dips add tension to your muscles, and you need a dip chain for this. It also helps you to strengthen your chest, triceps, and deltoids.

Pec Deck

Target muscles: Deltoids, chest, triceps

Equipment needed: Pec deck machine.

  • Adjust the seat of the machine in a way that pads are in a comfortable position and your feet are flat on the ground.
  • Add the weight to the machine. Lock your arms in a bent position.
  • Your arms should be on the side of your body and not behind it.
  • Now bring them forward in a controlled movement.
  • Return to the original position.

Wide-Grip Dips

Target muscles: Upper back, triceps, chest

Equipment needed: Dip belt with chain, bars

  • Stand straight with your core and glutes engaged.
  • Place the belt on your waist.
  • You should slightly bend your body with your feet behind.
  • Elbows on the sides and not tucked back.
  • Now press up and lock your feet.
  • Do not lock your arms here.
  • Lower yourself down and return to your original position.

Final Words

Each superset targets your chest muscles. There are slight variations in each set to ensure that you work out with the same intensity. It is also advisable not to rest much between the exercises to maximize the effects of your workouts. Instead, you should be taking a rest of 30 seconds or 60 seconds between supersets.

The workout starts with free weights and quickly transitions to machines. The weight will build your strength and allow you to work against the force. You need to work on your intensity, and your focus should be completely on the exercises. You can continue with the workouts for as long as you want, and you have the choice to stop with it any time. But, make sure to get involved in other exercises so that there is no muscle loss.

Read More

Top 10 Essential Barbell Exercises for Building Muscle and Strength

Here’s Why You Should Invest in a Dip Belt

Post-Workout Recovery: Let Your Sore Muscles Heal


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