5 Supersets to Pump-up your Chest and Back

These chest exercise supersets will have you sweating for more! Feel the pump in your chest and build impeccable pecs by following this superset routine as demonstrated by Mahender Rajput in this article.

In comparison with traditional bodybuilding splits where chest and back are trained separately on separate days, if you train your chest and back together on the same day, it can provide unique benefits. Training agonist and antagonist muscle groups (opposites such as chest-back, biceps-triceps, etc.) improve strength and recovery. Because of large amount of muscle recruitment, training chest and back saves time and is highly effective. Your blood circulation improves giving you a 360 degree pump-up. Moreover, it gives a balanced workload workout which can be adjusted further depending upon your needs and goals.


I recommend 5 supersets for working out chest and back together and creating maximum ripples on those otherwise stationary muscles. The power-packed workouts are fused with energy and are indeed result-oriented. Here, I am listing them out for you. Just follow the instructions, be careful of injuries, take care of rest periods in between, and you are sorted for the day. 

Note that there is a rest period of 90-120 seconds in between the supersets so that you don’t exhaust that precious stamina and use to push further. Don’t forget to warm-up for at least 10 minutes before starting the workout. You can begin with any of the upper body warm-up exercises of your choice so that your chest and back muscles get prepped up for the upcoming stimulating exercises. Here are the 5 supersets for strengthening your chest and back simultaneously. Perform each 3 sets of each superset with 12 to 15 reps each.

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Superset 1: Flat Dumbbell Press and Seated One Arm Cable Pulley Row

(a) Flat Dumbbell Press: Lie on a flat bench with a dumbbell in each hand. Press both dumbbells at the same time up to arms’ length overhead. Keep your palms facing away from you and feet flat on the floor. Lower the weights to your sides while lowering the weights to keep the focus on your chest. Once dumbbells are at chest level, press up immediately until you are back at the starting position.

(b) Seated One Arm Cable Pulley Row: Keeping the natural alignment of your back steady, lean over and grab the single handle attachment with your left hand with a palm-down grip. With your arm extended pull back until your torso reach a 90 degree angle from your legs. Your back should be slightly arched but your chest must stick out.  


Superset 2: Flat Cable Fly and Standing Cable Row

Flat Cable Fly: Lie face up on the bench. Place feet flat on the floor to maintain lower back in a flat or neutral position. Keep arms vertical and grips directly over chest with wrists straight. Keep shoulder blades squeezed together and maintain position throughout this exercise. In this controlled motion, shoulders form 90 degree angle to the body. Start lowering arms until upper arms are almost parallel to the ground. Keep elbows fixed, maintaining a slight bend. Draw arms up to the starting position.

Standing Cable Row: Stand facing the cable machine, choose your weights. Your feet should be placed shoulder width apart and must point straight ahead. Hold the cables with your arms extended at chest level. With your knees slightly bent, row by bringing your thumb toward your armpits, contracting your shoulder blades together. Be careful not to shrug your shoulders or jut your head forward. Hold at the contracted position and then return to the starting position.


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Superset 3: Seated Cable Crossover and Bent Over Barbell Row

Seated Cable Crossover: Select the resistance to be used and hold the pulleys in each hand while sitting on the bench facing front. Your torso should have a little forward bend from the waist. With a slight bend on your elbows, extend your arms on both the sides in a wide arch until you feel the stretch on your chest. Breathe in as your perform this motion. Throughout the movement, arms and torso must remain stationary and movement must take place only from the shoulder joint. Return your arms back to the starting position as you breathe out. Hold a second and repeat.

Bent Over Barbell Row: Holding the barbell with a pronated grip, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is parallel to the floor. Keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause. Now inhale and bring the barbell back to the starting position.


Superset 4: Cable Lower Chest Raise and Seated Inclined Dumbbell Row

Cable Lower Chest Raise: Grab both the handles while in a standing position, after choosing the weights. Pull the cables up in front of your lower chest from ground up, squeezing your middle chest. Keep arms slightly bent. After that, return to the starting position and repeat.

Seated Inclined Dumbbell Row: Begin in a seated position with a dumbbell in each hand and palms facing each other. Bend slightly forward at your hips. Squeeze your shoulder blades together, while simultaneously driving elbows past your back as you pull the dumbbells to your sides.


Superset 5: Incline Neutral Grip Press and Seated Wide Grip Cable Row

Incline Dumbbell Neutral Grip Press: Lie face up on an incline bench that is set to 15-30 degrees. Grab a set of dumbbells with neutral grip, palms facing. Press your feet into the ground, your back into the bench, and contract your chest to press the dumbbells up so your arms are straight, over your shoulders. In a controlled movement, lower the weights to your upper chest then press them back up. Repeat.


Seated Wide Grip Cable Row: Sit facing the cable row machine. Place your feet on the footrest. Hold the long bar with a wider-than-shoulder-width grip and slide your bottom backward until your knees are almost straight. Your torso must be leaning forward and your arms should be fully extended. Exhale as you slowly lean backward, straighten your back, pulling the bar to your abdomen. Pull your shoulders back and stick out your chest. Hold for a second then inhale and come back to the starting position.  

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