Beschrijving
Are you looking to build more muscle in less time—without sacrificing intensity or results? This chest and back superset workout is exactly what you need.
By pairing opposing muscle groups (a push and a pull) into supersets, you’ll move more efficiently through your workout, increase training volume, and even boost your cardiovascular fitness—all without setting foot on a treadmill.
But to truly benefit from this training style, there are two big mistakes you’ll want to avoid:
1. Not lifting heavy enough.
Choose a weight that’s challenging but doable for the prescribed number of reps on both exercises in the superset. It should push you, but not force you to sacrifice form.
2. Not recovering enough between supersets.
Don’t rush. You’ll need 2–4 minutes of rest between supersets to recover properly and lift heavy again. That’s how you get both strength and hypertrophy benefits. If you skip the rest, it turns into a cardio circuit—good for endurance, not so much for muscle gains.
Now that you know the strategy, let’s dive into the workout.
🔥 Chest + Back Superset Workout
Each superset pairs one back exercise with one chest movement. Aim for 3–4 rounds per superset, lifting heavy and maintaining great form.
Superset 1: Lat Pulldown + Decline Push-Ups
Lat Pulldown (Wide Grip, High Pull)
Focus on pulling to about chin or mouth level. Keep your torso upright, lean back slightly, and fully stretch at the top before retracting the shoulder blades and pulling down. Secure your knees under the pad—no momentum!
Decline Push-Ups
Get into a strong plank position with feet elevated. Keep elbows pointed back and core tight. As you fatigue, drop to regular push-ups or knees to finish strong. Push to failure with great form.
Superset 2: Supine Rows + Incline Dumbbell Press
Supine Dumbbell Rows
Use a flat bench and dumbbells. Pull up and slightly back, keeping elbows close to your sides. Get full extension at the bottom and a strong squeeze at the top—imagine pulling your elbows together.
Incline Dumbbell Press
Set the bench to about 60°. Press the dumbbells in a triangle motion—wide at the bottom, narrow at the top. Keep wrists straight, thumbs wrapped, and control the negative portion of each rep.
Superset 3: Low Incline Pullovers + Incline Squeeze Press
Low Incline Dumbbell Pullover (15° Bench)
Pin your shoulder blades down, arch the back slightly, and maintain a soft bend in your elbows throughout. Think about pushing the dumbbell with your lats and triceps, not just swinging it overhead.
Incline Squeeze Press (75° Bench)
Hold one dumbbell with both hands at chest height. As you press, actively squeeze your hands together—this creates extra tension through the chest. Keep your feet flat and core engaged.
Superset 4: Cable Pulldowns to Ribs + Incline Cable Flyes
Double Cable Pulldown to Ribs
Set the cables high, kneel in the center, and sit your glutes back onto your heels to avoid using momentum. Pull the cables from ear level to your ribs—this is more of a “pull and squeeze” than a traditional pulldown.
Incline Cable Flyes (From Bottom Pin)
Lower the cables and stand in the center. Use an underhand grip and a sweeping, J-shaped motion—wide at the bottom and up toward the center. Focus on the squeeze at the top to light up the upper chest.
✨ Why Focus on the Upper Back and Chest?
This workout emphasizes the upper chest and upper back, which are often undertrained—especially for women.
When you develop the upper back, it creates the illusion of a smaller waist by adding width up top. Likewise, building the upper chest can help balance your physique and tie your shoulders in more seamlessly. It also helps avoid that “hollow” look that can occur when dieting, especially if upper chest development is lacking.
This approach brings symmetry, strength, and aesthetics together.
👟 Want More Workouts Like This?
If you loved this push–pull superset workout, I’d love to hear about it! Tag me on social media when you give it a try.
Also, if you’re looking for something more structured, I’ve created 90-day progression-based programs for both home and gym workouts. Many of them now include voiceover video demonstrations—just like this video—with detailed tips, techniques, and strategies to help you train smarter and harder.
You can absolutely create your own plan… but will you?
If not, I’ve got you covered. Check out my programs for gym and home here, with a 20% off coupon:
https://fit.erinstern.com/?coupon=NEWMEMBER20-YOUTUBE
—and if you haven’t subscribed to my YouTube channel, be sure to do that. I post new workouts every Wednesday!
Until next time—train hard and stay strong 💪
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