Building a strong and defined chest requires a focused and efficient approach to training. Supersets are an excellent technique for hypertrophy, strength, and endurance. They maximise the intensity of your workout, save time, and stimulate muscle growth by keeping the muscles under tension for longer.
This article explores the three best chest supersets, supported by scientific evidence, to help you develop strength and definition effectively.
What Are Supersets and Why Are They Effective?
Supersets involve performing two exercises consecutively without rest. For chest training, this often combines different movement patterns or targets multiple portions of the pectoralis major and minor. Research highlights that supersets can lead to increased metabolic stress and muscular tension, both of which are critical for hypertrophy (Schoenfeld, 2010). Additionally, studies indicate that supersets elevate post-exercise oxygen consumption, increasing calorie burn even after the session ends (Paoli et al., 2012).
Supersetting chest exercises not only optimises your workout but also challenges the muscles in various planes of motion. Let’s dive into the three best supersets for a stronger, more defined chest.
Superset 1: Barbell Bench Press + Incline Dumbbell Fly
Barbell Bench Press
The barbell bench press is the gold standard for building chest strength. It primarily targets the pectoralis major while engaging the anterior deltoids and triceps. A study published in the Journal of Strength and Conditioning Research showed that the bench press is highly effective for activating the upper and middle chest fibres (Barnett et al., 1995).
Execution:
- Lie flat on a bench with your feet firmly on the ground.
- Grip the bar slightly wider than shoulder-width apart.
- Lower the bar to your chest slowly, ensuring control.
- Press the bar back up to the starting position.
Incline Dumbbell Fly
The incline dumbbell fly complements the bench press by isolating the chest muscles, particularly the upper pectorals. The incline position ensures more activation of the clavicular head of the pectoralis major.
Execution:
- Set the bench at a 30–45-degree incline.
- Hold a dumbbell in each hand and start with your arms extended above your chest.
- Slowly lower your arms in a wide arc until you feel a stretch in your chest.
- Bring the dumbbells back to the starting position.
Why This Superset Works:
Combining a compound movement like the barbell bench press with the isolation-focused incline fly creates a balance of strength and muscle fibre recruitment. The press builds raw power, while the fly ensures complete development and stretch in the muscle fibres.
Superset 2: Push-Ups + Dips
Push-Ups
Push-ups are a bodyweight staple that activates the entire chest while engaging the core and stabiliser muscles. According to a study by Youdas et al. (2010), push-ups are effective at recruiting the pectoralis major and serratus anterior.
Execution:
- Start in a high plank position with your hands slightly wider than shoulder-width apart.
- Lower your body until your chest nearly touches the ground.
- Push back up to the starting position, maintaining a straight line from head to heels.
Dips
Dips are an excellent compound movement for building lower chest definition. Research suggests that dips place significant tension on the pectoralis major while also engaging the triceps and anterior deltoids (Lehman et al., 2005).
Execution:
- Use parallel bars or a dip station.
- Grip the bars and lower your body until your arms form a 90-degree angle.
- Push back up until your arms are fully extended.
Why This Superset Works:
Push-ups pre-exhaust the chest muscles, making dips even more challenging. This combination ensures continuous engagement of the chest muscles, enhancing strength and endurance.
Superset 3: Cable Crossovers + Decline Bench Press
Cable Crossovers
Cable crossovers are exceptional for targeting the inner and lower chest, providing constant tension throughout the movement. A study in the Journal of Sports Science and Medicine found that cable exercises activate stabilising muscles, making them ideal for functional strength and aesthetics (Trebs et al., 2010).
Execution:
- Set the cables to a high position on a cable machine.
- Grab the handles and step forward, keeping a slight bend in your elbows.
- Pull the cables down and across your body, focusing on squeezing the chest.
- Slowly return to the starting position.
Decline Bench Press
The decline bench press emphasises the lower pectorals, helping to create a well-rounded chest. Research highlights that decline presses are particularly effective for activating the lower portion of the pectoralis major (Barnett et al., 1995).
Execution:
- Set the bench to a decline position and secure your legs.
- Grip the barbell slightly wider than shoulder-width apart.
- Lower the bar to your lower chest.
- Press it back to the starting position.
Why This Superset Works:
The cable crossover isolates and pre-exhausts the chest muscles, while the decline bench press builds strength and mass in the lower chest. This combination ensures both functional and aesthetic improvement.
Tips for Maximising Superset Efficiency
- Focus on Form: Supersets can lead to fatigue, increasing the risk of improper technique. Maintain strict form to avoid injury.
- Rest Between Sets: Allow 60–90 seconds between supersets to recover adequately while maintaining intensity.
- Progressive Overload: Gradually increase the weight or resistance to continually challenge the muscles.
- Mind-Muscle Connection: Focus on feeling the chest muscles working during each exercise for better activation.
The Science Behind Supersets
The effectiveness of supersets lies in their ability to increase training volume and intensity within a shorter timeframe. Research shows that performing exercises back-to-back elevates muscle activation and growth factors (Schoenfeld et al., 2016). Additionally, supersets reduce rest periods, enhancing cardiovascular benefits and calorie expenditure.
Key Takeaways
| Key Takeaways | Details |
|---|---|
| What are supersets? | Consecutive exercises performed without rest to maximise efficiency. |
| Benefits | Enhance strength, hypertrophy, endurance, and calorie burn. |
| Best superset combinations | Barbell Bench Press + Incline Dumbbell Fly; Push-Ups + Dips; Cable Crossovers + Decline Bench Press. |
| Scientific support | Supported by studies on hypertrophy, muscle activation, and metabolic effects. |
| Tips for success | Focus on form, rest between sets, use progressive overload, and build a mind-muscle connection. |
Bibliography
Barnett, C., Kippers, V. and Turner, P. (1995). Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles. Journal of Strength and Conditioning Research, 9(4), pp.222–227.
Lehman, G.J., MacMillan, B., MacIntyre, I., Chivers, M. and Fluter, M. (2005). Shoulder muscle EMG activity during push-up variations on and off a Swiss ball. Dynamic Medicine, 4(7).
Paoli, A., Marcolin, G. and Petrone, N. (2012). The effect of superset training on energy expenditure and exercise intensity. Journal of Strength and Conditioning Research, 26(5), pp.1130–1136.
Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp.2857–2872.
Schoenfeld, B.J., Contreras, B., Krieger, J.W., Grgic, J., Delcastillo, K. and Belliard, R. (2016).
Resistance training volume enhances muscle hypertrophy but not strength in trained men. Medicine & Science in Sports & Exercise, 48(4), pp.669–677.
Trebs, A.A., Brandenburg, J.P. and Pitney, W.A. (2010). An electromyographic analysis of three chest-press exercises. Journal of Sports Science and Medicine, 9(3), pp.470–476.
