Are you hitting the bench every week but still not seeing real chest growth? Many lifters face the same frustration when their workouts become repetitive and stop delivering results. The truth is, your chest muscles need more intensity and smarter programming to break through that plateau.
That is where chest supersets come in. This training method combines two powerful movements back to back, helping you push past fatigue, shock your muscles, and trigger faster growth. You will build size, strength, and definition in less time while keeping your workouts exciting and effective.
In this guide, we will walk you through 7 brutal chest superset workout routines that target every part of your chest, from the upper pecs to the inner fibers. Get ready to transform your next chest day and finally achieve the muscle growth you have been chasing.
Chest Superset 1: Barbell Bench Press & Dumbbell Fly
Start the workout with a set that will demand maximum energy from you. Ideally, you should do three sets of superset 1 to gain maximum chest muscles. Aim to do 8 to 10 reps for each exercise.
If you want to take a breath, rest after performing one set of these exercises. For instance, do eight reps of barbell bench press, ten reps of dumbbell fly, and rest for 30 to 60 seconds.
After your rest, start again and do as many reps as possible. The barbell bench press will improve your upper body strength. It also prepares you for other exercises such as push-ups.
The dumbbell fly will further assist you in improving your range of motion. It also enhances core stability and shoulder strength.
Barbells help you utilize more muscles; that’s why it’s the first exercise in your routine. After you finish the barbell bench press, grab a pair of dumbbells and perform the other exercise. You must be swift in performing exercises and avoid long rest periods. You will also need a quality bench to perform this workout.
Related Article: How to Strengthen Your Shoulders and Get the Muscles You Want
Barbell Bench Press
Target Muscles: Chest, Shoulders, Triceps
Equipment Needed: Barbell with Plates, Adjustable Bench.
How to Perform Barbell Bench Press:
- Start by lying flat on a bench with your feet planted firmly on the floor. Position yourself so the barbell is directly above your eyes when you extend your arms.
- Grab the barbell with a slightly wider than shoulder-width grip, palms facing forward. Lift the barbell off the rack or have a spotter assist you.
- Lower the barbell in a controlled manner toward the middle of your chest, keeping your elbows tucked close to your body at around a 45-degree angle.
- Once the barbell touches your chest, push it back up to the starting position by extending your arms and engaging your chest, shoulders, and triceps.
- Repeat the exercise for the desired number of repetitions, maintaining proper form and control throughout.
Dumbbell Fly
Target Muscles: Pectoral Muscles
Equipment Needed: Dumbbells, Adjustable Bench.
How to Perform Dumbbell Fly:
- Begin by lying flat on a bench with a dumbbell in each hand. Extend your arms above your chest with your palms facing each other. Maintain a slight bend in your elbows.
- Engage your core muscles and keep your feet planted firmly on the floor for stability throughout the exercise.
- Slowly lower your arms out to the sides in a wide arc while maintaining a slight bend in your elbows.
- Continue lowering your arms until you feel a gentle stretch in your chest muscles. Avoid going too far down to prevent shoulder strain.
- Pause briefly at the bottom of the movement, then slowly bring your arms back up to the starting position, maintaining control.
- Repeat the exercise for the desired number of repetitions, maintaining proper form and control throughout.
Chest Superset 2: Incline Barbell Press & High Cable Fly
The next exercise in your chest workout is the incline barbell press, followed by the cable fly. If you feel your energy levels are declining, you can rest longer. It's important to return to your exercises with energy and focus.
The chest superset two includes three sets with at least 8 to 10 reps. You can aim for that to increase the number of sets. 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.
The 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 the 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. You can also opt for an intra-workout supplement to fuel your energy. The supplement will pump your muscles till your last rep.
Incline Barbell Press
Target Muscles: Chest, Deltoids, Triceps
Equipment Needed: Barbell and an Adjustable Bench.
How to Perform Incline Barbell Press:
- Set an adjustable bench to an inclined position of around 30–45 degrees. Sit on the bench with your feet planted firmly on the floor.
- Grab the barbell with a grip slightly wider than shoulder-width apart. Lift the barbell off the rack or have a spotter assist you.
- Lower the barbell in a controlled manner toward the upper part of your chest, keeping your elbows tucked close to your body at about a 45-degree angle.
- Once the barbell gently touches your chest, push it back up to the starting position by extending your arms and engaging your chest, shoulders, and triceps. Maintain control and avoid bouncing the bar off your chest.
- Exhale as you push the bar upward and inhale as you lower it down.
- Repeat the exercise for the desired number of repetitions, maintaining proper form and control throughout.
High Cable Fly
Target Muscles: Chest, Triceps, Deltoids
Equipment Needed: Cable Machine, Attachments
How to Perform High Cable Fly:
- Adjust the cable machine pulleys to a high position above shoulder level. Stand in the center with your feet shoulder-width apart and a slight bend in your knees.
- Grasp the handles or attachments connected to the pulleys. Step slightly forward with one foot for stability.
- Extend your arms forward and downward in a wide arc, bringing the handles together in front of your chest.
- Slowly reverse the movement, allowing your arms to return to the starting position while feeling a gentle stretch in your chest muscles.
- Repeat for the desired number of repetitions, keeping your movements smooth and controlled throughout.
Finally! Gain The Most Muscle Mass And Strength Possible in Just 12 Weeks!
Get Our FREE GUIDE That Includes a 12-Week Muscle-Building Workout Program, Hidden Strategies and Meal Plans Including Shopping List & Recipes.
Your privacyis important to us
Chest Superset 3: Machine Chest Press & Suspension Trainer Pec Fly
After finishing at least three rounds of the second superset, take a short rest and drink water to stay hydrated.
In the next superset, you should complete three rounds within a set time frame. Thirty seconds to one minute is the preferred duration for these two exercises. Superset 3 is slightly different from the first two, as you will utilize your muscle strength under tension.
Machine Chest Press
Target Muscles: Chest, Triceps, Deltoids
Equipment Needed: Seated Chest Press Machine
How to Perform Machine Chest Press:
- Adjust the seat height and position on the machine so that the handles are at chest level or slightly below. Sit on the machine with your back flat against the pad, feet flat on the floor, and grip the handles firmly.
- Ensure your elbows are at about a 90-degree angle, with your upper arms parallel to the floor. This is your starting position.
- Exhale and push the handles forward, extending your arms fully but without locking your elbows. Keep your back against the pad and maintain control throughout the movement.
- Pause briefly at the end of the movement to feel the contraction in your chest muscles.
- Inhale as you slowly bring the handles back to the starting position, allowing your elbows to bend and your arms to return to the 90-degree angle.
- Repeat for the desired number of repetitions, maintaining proper form and control throughout.
Suspension Trainer Pec Fly
Target Muscles: Chest
Equipment Needed: Suspension Trainer
How to Perform Suspension Trainer Pec Fly:
- Adjust the suspension trainer to an appropriate height so the handles are slightly below shoulder level.
- Stand facing away from the anchor point while holding one handle in each hand. Step forward to create tension in the straps.
- Lean your body forward, keeping a slight bend in your elbows throughout the movement.
- With control, open your arms out to the sides in a wide arc, engaging your chest muscles as you move. Keep your elbows slightly bent.
- Pause briefly at the end of the movement when your arms are extended, and your chest muscles are fully engaged.
- Slowly bring your arms back together in front of your chest to return to the starting position.
- Repeat for the desired number of repetitions.
Related Article: The Ultimate At-Home Chest & Back Workout That Work Wonders
Chest Superset 4: Pec Dec & Deficit Push-Up
When discussing chest workouts, pec decs and deficit push-ups should always be on your list. These are among the best exercises to build chest muscles and upper body strength. You can perform them under tension or complete 10 to 15 reps per set.
The pec dec is an excellent exercise to build upper body muscles. Depending on your fitness level, you can adjust the weight accordingly. It also engages multiple muscles, making it one of the most effective exercises for overall chest development.
At the same time, deficit push-ups target your deltoids, chest, and shoulders. They also help prevent injuries by strengthening your stabilizing muscles. Aim to perform three rounds of this superset for maximum results, switching quickly between both exercises for best effect.
You can rest briefly after completing one set, but try to complete two more rounds. If you struggle to finish, reduce the number of sets instead of compromising your form.
Pec Dec
Target Muscles: Deltoids, Chest, Triceps
Equipment Needed: Pec Deck Machine
How to Perform Pec Dec:
- Adjust the seat height so your elbows align with the machine's handles or pads. Keep your feet firmly planted on the floor.
- Sit on the machine and position your back and shoulders against the backrest.
- Select an appropriate weight from the stack that allows you to maintain good form.
- Exhale and push the handles or pads forward, bringing them together in front of your chest.
- Pause briefly at the point of maximum contraction, feeling the tension in your chest.
- Inhale and slowly release the handles or pads, allowing them to return to the starting position.
- Repeat for the desired number of repetitions with controlled, steady movement.
Deficit Push-Ups
Target Muscles: Core, Upper Body
Equipment Needed: None
How to Perform Deficit Push-Ups:
- Start in a high plank position with your hands on elevated platforms such as blocks, plates, or steps. Keep your hands slightly wider than shoulder-width apart.
- Lower your chest toward the ground by bending your elbows and keeping them close to your body.
- Descend until your chest is slightly below the level of your hands, maintaining control throughout.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions, focusing on controlled movement and proper form.
Related Article: 5 Reasons Why Wrist Training Is Important for Bodybuilders
Chest Superset 5: Cable Crossover & Chest Dips
In your next superset, you will need a cable machine. The machine is versatile and can train multiple muscle groups by engaging both sides of your body in the same movement.
Cable machines are a one-stop solution for many workouts and can be used anytime. If you are unfamiliar with how to use one, it is best to ask for help from a trainer or fitness professional.
The cable crossover primarily targets your shoulder and chest muscles. It helps build a stronger upper body and improves range of motion effectively. There are several variations of this exercise, but the standing cable crossover is the most effective for working on your chest and upper body.
Cable Crossover
Target Muscles: Chest, Pectoralis
Equipment Needed: Cable Machine
How to Perform Cable Crossover:
- Set the cable machine pulleys to a high position above shoulder level. Stand in the center of the machine, facing away from the pulleys, with one foot slightly forward for stability.
- Grab the handles or stirrup attachments with an overhand grip and extend your arms out to the sides, forming a “T” shape with your body.
- Exhale and bring your hands forward and together in front of your body, keeping a slight bend in your elbows.
- Inhale and slowly return your arms to the starting position, allowing a gentle stretch in your chest muscles.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Chest Dips
Target Muscles: Chest, Back, Front Shoulders
Equipment Needed: Parallel Bars or Dip Station
How to Perform Chest Dips:
- Stand between a set of parallel bars or use dip bars. Grip the bars firmly with your palms facing down.
- Lift yourself off the ground and support your body weight with your arms. Keep your elbows slightly bent to avoid joint strain.
- Lower your body by bending your elbows, allowing your chest to move toward the bars while keeping your torso slightly leaned forward.
- Descend until your shoulders are just below your elbows or until you feel a stretch in your chest muscles.
- Push through your palms to extend your elbows and raise your body back to the starting position.
- Repeat for the desired number of repetitions, maintaining smooth and controlled motion throughout.
Chest Superset 6: Decline Dumbbell Press & Incline Bench Cable Fly
Toward the end of your workout, the exercises become more challenging as intensity gradually increases. After completing Superset 5, take a short rest to restore your energy. This recovery period will help you perform the last two supersets with focus and strength.
In Superset 6, you’ll perform a decline dumbbell press and an incline bench cable fly. Both exercises target your upper body strength and promote muscle mass development. You’ll need a pair of dumbbells and access to a cable machine for this set.
Aim to complete 7 to 10 reps per exercise, increasing gradually if desired. Perform 2 to 3 rounds of this superset for optimal results.
Decline Dumbbell Press
Target Muscles: Chest, Shoulders, Upper Back
Equipment Needed: Dumbbells
How to Perform Decline Dumbbell Press:
- Set up a decline bench at an angle of around 15–30 degrees. Secure your feet at the top of the bench for stability.
- Hold a dumbbell in each hand, resting them on your thighs. Sit on the bench and then lie back, bringing the dumbbells to the sides of your chest with palms facing forward.
- Engage your core and press the dumbbells upward, extending your arms fully while keeping a slight bend in your elbows.
- Lower the dumbbells in a controlled manner until they’re near your chest, avoiding any bounce.
- Repeat for the desired number of repetitions, maintaining steady control throughout.
Incline Bench Cable Fly
Target Muscles: Chest, Back, Core, Triceps
Equipment Needed: Cable Machine, Weight Bench
How to Perform Incline Bench Cable Fly:
- Set an adjustable bench to an incline of around 30–45 degrees and position it between the cable pulleys.
- Adjust the pulleys slightly above shoulder height. Sit on the bench with your feet flat on the floor.
- Lie back with your head, back, and hips supported on the bench. Grab the cable handles with palms facing forward.
- Engage your core and maintain a slight bend in your elbows throughout the movement.
- Exhale as you bring your arms together in a wide arc, feeling the contraction in your chest.
- Pause briefly at the top, then inhale and slowly return to the starting position to feel a gentle stretch in your chest.
- Repeat for the desired number of repetitions, focusing on smooth, controlled motion.
Chest Superset 7: Smith Machine Flat Bench Press & Incline Push-Ups
In the final superset, you’ll be using machines, focusing on engaging all your major chest and supporting muscles for maximum strength and endurance.
Since it’s the last set, give it everything you’ve got. After finishing the workout, replenish your energy with a post-workout supplement. This will help your body recover faster, support muscle growth, and restore endurance for your next training session.
This final superset combines the Smith Machine Flat Bench Press and Incline Push-Ups. You’ll need a Smith Machine for the first exercise. Perform three rounds, aiming for 12 reps in each exercise. These movements will add power and shape to your upper body, making them a great way to end your chest workout.
Smith Machine Flat Bench Press
Target Muscles: Chest, Deltoids, Triceps
Equipment Needed: Smith Machine
How to Perform Smith Machine Flat Bench Press:
- Set the bar on the Smith Machine to a suitable height. Lie flat on a bench positioned beneath the bar, ensuring your eyes are aligned with it.
- Grip the bar slightly wider than shoulder-width apart using an overhand grip. Lift the bar off the rack or have a spotter assist you if necessary.
- Lower the bar in a controlled motion toward your chest, keeping your elbows tucked close to your sides at about a 45-degree angle.
- Once the bar lightly touches your chest, push it back to the starting position by extending your arms and engaging your chest, shoulders, and triceps.
- Repeat for the desired number of repetitions, maintaining control and proper form throughout.
Incline Push-Ups
Target Muscles: Chest, Triceps, Upper Back
Equipment Needed: Elevated Surface (Bench, Step, or Platform)
How to Perform Incline Push-Ups:
- Place your hands on an elevated surface such as a bench, step, or platform, slightly wider than shoulder-width apart. Position yourself in a plank position with your body in a straight line.
- Lower your chest toward the surface by bending your elbows and keeping them close to your body. Descend until your chest is just above the surface.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions, maintaining a tight core and proper form throughout.
Final Words
This chest superset workout is designed to push your muscles to their limits and help you build strength, size, and endurance at the same time. By combining free weights and machines, you target every angle of your chest for a complete and balanced workout.
Keep your rest periods short, focus on proper form, and stay consistent with your training. Over time, you will notice improved muscle definition, better posture, and more power in your upper body.
Remember, progress comes with effort and recovery. Fuel your body with the right nutrition, stay hydrated, and make each session count. Commit to this program and watch your chest transform with every workout.
