Superset Chest Workout - Os 5 melhores supersets para

construir um peito maior

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Superset Chest Workout - Os 5 melhores supersets para construir um peito maior

Você sabia que começar a semana com uma sessão no peito é extremamente benéfico.
Isso ocorre porque seus músculos descansam no fim de semana e a estimulação
incentiva o crescimento e a força.

Além disso, iniciando sua semana com um superconjunto de peito, você não apenas
economizará tempo, como também aumentará seu treino com alta intensidade. Os
superconjuntos existem há muito tempo. Eles têm vários benefícios para um atleta, mas
há um problema que normalmente vem com eles: eles não são executados
corretamente. Primeiro, os superconjuntos podem fornecer um benefício metabólico.
Ao treinar um superconjunto, você obtém um gasto total de energia maior. Outro
benefício para os superconjuntos é um benefício na produção de energia, você pode
aumentá-la em 4,7%.

Every superset is composed of two movements: a push and a fly movement. You’ll also
notice that the majority of times, the push and pull are rotated in the superset. This is to
keep the muscles confused and in shock.

When you start working out, you’re at the peak of your strength, but when you get tired
you still need to keep your intensity and focus high. You won’t have any rest between the
two exercises that make the superset, and you’ll have only a minute of rest between the
supersets.
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Firstly, you will need to warm up, you will also need to focus. When you’re doing chest
day, remember that you will also need to include your triceps, shoulders, elbows and
pecs. Warm them up too so you can start to build muscle, you will need to make sure all
of your muscles are ready, especially those you want to activate during the workout.

Superset 1 – Incline Barbell Press and Incline Dumbbell Fly:

Start your workout with incline exercises paired in a superset. Performing these
exercises when you are most energetic and fully rested is extremely beneficial.

Barbell presses go first because you’ll be able to handle more volume. When you
complete the presses, take a pair of dumbbells and do the incline flyes.

As you do fewer and fewer repetitions, your weight should increase. Remember to adjust
these numbers to keep yourself injury-free because when you train with more intensity
like this, you might not always be strong enough to do them combined.

Do three rounds of this superset with 10, 8 and 6 repetitions of each of the two
exercises.

Superset 2 – Flat Dumbbell Fly and Flat Dumbbell Press:

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After the incline angles, we are now going to do some flat angle pairings. Take a pair of
dumbbells and go to the bench. Do the flyes so you can stretch at the bottom and get
your pectoral muscles ready for when you do the presses.

When you’ve completed 10 repetitions of the flyes, start doing presses without changing
anything. Make sure you contract your chest muscles when you get to the top of the
press, but don’t lock out your elbows.

Do two sets like this and for the third one, take them to complete muscle failure. If you
do more than 10 reps that is really good, but if you push out more than 15, increase the
weight.

When you reach muscle failure with your dumbbell flyes, do as many presses as you can.

Superset 3 – Standing Plate Press and Body Suspension Fly:

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This superset is different from all the other supersets for two reasons. You’re going to
count time under tension instead of reps, so the length of a set is made up of seconds
instead of reps also, you’re going to do this set with non-traditional exercises.

The first of these exercises is the standing plate press, take two very light plates and hold
them together. These should be 5’s or 10’s, never anything heavier unless you’re really
developed and strong. Stand with these plates squeezed together between your hands
and press your hands out straight in front of you.

Make sure to contract your chest muscles as you perform this part of the exercise, then
bring the plates back towards your chest. Do this for 30 seconds, you don’t even need to
count repetitions! When you’re finished, take some body suspension training bands and
do bodyweight flyes with them.

Use a resistance band if you don’t have suspension bands, with some standing flyes for
now. You don’t need to count reps with this exercise either, just do it for 30 seconds and
your superset is over. Do three supersets of 30 seconds for each exercise.

Superset 4 – Pec Deck and Seated Chest Press:

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At this point of your workout, weight and strength aren’t that important to you because
the goal is now to keep ripping your muscle fibres. This means that you can now switch
to machine exercises, which will help you isolate your muscles and develop them.

You can now use the pec deck since it’s a great exercise for this point in your workout.
Concentrate on your chest instead of making sure you bring your hands together. When
completed, approach a machine press, if possible one with a seat.

Doing horizontal presses will save your shoulders all the trouble of a vertical press, but
make sure that your shoulder blades are squeezed together and your chest is stuck out
as far as it will go. Do three supersets of 12 reps for each exercise here and you will see
awesome results!

Superset 5 – Cable Crossover and Push-Ups:

This is the last superset. This superset has a really big advantage as well, you can do both
exercises in a really small space, preferably at a cable crossover station, the transition

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from one exercise to the other is barely any effort at all.

Doing cable crossovers will benefit your lower pectoral muscles, and the cables will do
this because you will keep the tension on your chest all the way through your set.

This is because the weight on the pin won’t be able to rest on whatever remainder of the
stack you’re not lifting. When you’re done with the cable crossovers, get on the floor and
do some push ups. Once you become unable to do a single push up in correct form, do
some partials or put your knees down and keep going.

Continue se esforçando o máximo que puder e verá os resultados em breve, e serão os

resultados mais benéficos, aqueles que fazem você crescer força e tamanho.

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