Chests' Super sets :
The only thing better than a great chest workout is one that saves time, so we should all appreciate supersets. You are able to knock out two sets in one and save time. Another advantage to them is that they take the intensity to a whole new level which means you have more opportunity to grow as you recover.
If you're trying to build thick, balanced, and cut pecs, these chest training supersets are the surest way to get you in a hurry. If you've ever researched how to build chest muscles or enlarge your chest, you know that there are dozens of important and effective exercises to sculpt your chest into huge proportions. I've designed five supersets you can use as your chest day workouts that will help develop your pecs like you've never tried before! If your goal is to develop bigger pecs and gain muscle, then completely exhausting the chest muscles from all angles each time you train using supersets should be your protocol of choice. Let's start with 4 supersets to grow your chest to huge proportions.
Instructions :
Level : Advance
Equipment : Bench and Dumbbells
Offset Push - Ups
Each Side : 5 | Repeat : 10
Start in a push - up position with one hand on the ground and the other hand elevated on a platform or something similar. Perform a push - up , then step over with your hands and switch sides. Repeat the exercise.
Dumbbell Bench Press
Sets : 4 | Reps : 10 - 8 - 8 - 6
Lie flat on a bench and set your hands just outside shoulder-width apart, hold a dumbbell in each hand and set your hands just outside shoulder-width apart. Lower the dumbbells in a straight line and push the dumbbells back up in a straight line.
Incline Dumbbell Bench Press
Sets : 3 | Reps : 8 - 8 - 6
Lie flat on an incline bench, hold a dumbbell in each hand and place your hands just outside shoulder-width apart. Lower the dumbbells in a straight line and push the dumbbells back up in a straight line.
Decline Dumbbell Bench Press
Sets : 3 | Reps : 8 - 8 - 6
Lie flat on a decline bench, hold a dumbbell in each hand and set your hands outside shoulder-width apart, your feet under the pads. Pressing yourself into the bench and extending the elbows, push the dumbbells back up in a straight line.
Dumbbell Flys
Sets : 3 | Reps : 8 - 12
Using a neutral grip (palms facing you), lift the dumbbells off the floor, lying back and keeping the weights close to your chest. Slowly lower the dumbbells laterally while maintaining an angle at your elbows and repeat the action by squeezing your pecs together and bringing the dumbbells back to their starting position.
Dumbbell Pullover
Sets : 3 | Reps : 8 - 12
Lie on a bench with your head slightly hanging off the edge of the bench, extend your arms over your chest and hold a dumbbell with your hands interlocked. Keep your elbows tight, lower the dumbbell backward as low as you can, then slowly return. Repeat the exercise.
Chest stretch
Duration : 30sec
Find a doorway, take a lunge position in the doorway with your arms on the doorframe and your elbows a little lower than your shoulders, then slowly bring your chest forward. Hold this position for 30-40 seconds, Then slowly come out of it, bring your arms down and do a couple of shoulder rolls. Don't pull your head forward, and keep your neck relaxed.