Overview
This session introduces a chest and back antagonistic superset workout, outlining the exercise structure, recommended rep ranges, and practical execution tips for balanced upper body training.
Introduction to Antagonistic Supersets
- Training chest and back together as antagonistic muscles mimics common arm superset practices.
- The approach is suitable for time efficiency, upper body splits, or varying routines.
- Supersetting chest and back can provide an effective and engaging workout.
First Superset: Barbell Inclines & Single Arm Pull Downs
- Begin with barbell incline presses, targeting chest and shoulders, using sets of 12 reps.
- Rest is important; adjust rep ranges based on training frequency and muscle recovery.
- Pair with single arm pull downs for back, focusing on form by driving elbows down and maintaining neutral spine, for 8 reps per set.
- Complete three rounds, keeping weight moderate and prioritizing technique.
Progression Strategy and Safety
- Gradually increase weight and reps week by week to support recovery and consistent progress.
- Monitor how your body responds, especially after shorter rest periods or previous injuries.
- Strength progress is steady; current ability is about 85% of pre-injury levels.
Second Superset: Incline Dumbbell Row & Decline Dumbbell Press
- Switch sequence order: start with back (incline dumbbell row) and then move to chest (slight decline dumbbell press).
- Perform 10 reps for each exercise, for three rounds, with controlled movement and proper rhythm.
- Use the decline angle to reduce shoulder strain and increase chest engagement.
Finishing Sequence: Stretch-Focused Movements
- End with dumbbell pullovers (8 reps) to target lats and supporting muscles with a stretch.
- Follow with cambered bar or modified push-ups to failure for maximal stretch and contraction.
- Adjust push-up difficulty by altering the bar height; higher is easier, lower increases challenge.
Optional Additions & Final Thoughts
- Optionally, include rear delt, biceps, or triceps exercises for a full upper body session.
- Total routine comprises nine sets for chest and nine for back.
- Training felt effective and provided a good pump; feedback encouraged for future improvement.