Bench Press Lat Pulldown Superset

For example lets say you want to superset the bench press and lat machine pulldown.

Bench press lat pulldown superset.

Here s a two week sample of superset exercises you can try adding to your workout routine hitting the muscle groups of the back and chest. Superset with wide grip lat pulldown. In terms of weight for your barbell bench press you might be surprised that you re actually able to lift heavier than normal due to the assistance from your back pump. As with any routine you do not want to perform the same one all the time.

Performed at a lat pulldown station with palms facing away and a grip outside of your shoulder width. Keep a slight bend in your elbows. Press the dumbbells straight up over your chest. While longer rest periods are often needed between sets of bench press lifting the back and arm muscles are also slightly hit so it makes sense to throw in some pull ups for a superset.

Chest and rear deltoid supersets pec deck flye reverse flye on pec deck incline bench dumbbell flyes incline reverse flyes. The lat pulldown machine is not a good substitute. As this is without a doubt the most important superset of the workout i recommend performing 5 sets aiming for 8 reps per set. Arnold dumbbell press two dumbbell pullover.

A superset is performed when you work one muscle group then immediately go to work on the opposing muscle group within the same set to shock the muscles involved into growth. This would be considered one superset. Hold a dumbbell in each hand at your chest with your elbows bent out to the sides. I go for 4 sets of 10 to 12 reps not including a few warm up sets.

Mix in different routines constantly to constantly trick your muscles into explosive gains. To perform one super set you would first perform one set of bench press and with no rest immediately perform a set of lat machine pull downs. Lie on a flat bench facing up or on the ground with knees bent and feet flat. Machine overhead press close grip lat pulldown.