You're only doing 2 sets of this superset, but expect it to be vicious. Return the weight to the start position in a controlled manner and repeat. Targeted upper-body muscles: Lateral deltoid Fully extend at the bottom of the movement and keep elbows squeezed in. Maintain a neutral and stable back angle, and squeeze at the top of the rep. It’s likely that you’ll need to use a lighter weight for this exercise, as there are fewer (and smaller) muscles being used, compared to the previous exercises on this list. It got great feedback from clients and I loved the total body workout I got from it! The easiest way to achieve this, when you don’t have access to those larger weights, is by increasing the number of reps,  sets, and reducing rest periods to maintain the fatiguing stimulus. In each of the five supersets, you’ll preform two exercises, back to back, for 20 seconds each. There’s no better exercise for building muscular shoulders and also building upper body strength. The aim of this workout is to overload the major muscle groups of the upper body. Then you're ready to go. Sign up for offers, exclusives, tips & tricks, Navigate to the page search keywords input, Display the next step by step overlay image, Display the previous step by step overlay image, American-Style Pancakes | Fluffy Protein Pancake Stack, Triathlon Training Plan PART 1 | The Swimming Programme, How To Choose The Best Multivitamin for You, Spider Curls | Benefits, Usage And Guidance, The Body Coach Protein-Packed Banoffee Pancakes, Why You Should Try Jogging & How To Tell If…. Pin. 2. When done correctly, warm-ups promote blood flow to the target muscle groups, increasing the temperature of the muscles about to be used. You’re moving for 90 to 120 seconds at a time here, with tight rest periods, and that has cardiovascular benefit too. Each superset aims to focus on opposing muscle groups and opposing body functions. HOW TO DO IT: From a standard plank position, lower your elbows to shoulder-height, pinning them against your side. You may find that you can use a similar weight to the tricep kickback, but don’t be afraid to play around with the weight if it’s too difficult or easy. While performing the exercise, be sure to drive the weight up with intent, squeezing your shoulder muscles at the top (as if you’re trying to push the weight further). Oops! Related: 4 Supersets That Will Destroy Your Legs. Other that elbow extension, the triceps also extend the shoulder, so by maintaining the desired position throughout, you will allow the muscle to be able to shorten almost maximally, resulting in a better contraction. the dumbbells together at the top of the rep to feel a stronger contraction in your chest muscles. Technique: Tips: Keep your feet planted firmly on the floor to maintain stability, and brace your back to hold your spine in a neutral and strong position through the lift. The pull move attacks the back strength and muscle your body needs most, and it also efficiently gets your body ready to push. The result is total burnout of the muscle group by the end of the 30 reps. Grab one pair of … Learn how to safely bail out of the movement prior to lifting the weight close to failure. Finish with this upper-body superset. This exercise can be done seated, standing or seated on the floor. By: Rakkasan Barbell . Keep the upper body as still as possible and isolate this movement in the biceps. Starting with holding the dumbbells in a neutral grip (palms facing towards the body) and with a slight bend at your elbows, lift the weight in a smooth arc away from the body sideways. That’s doing the same exercises in your workout, but with a very lightweight — like benching pressing with an empty barbell, with incremental load increases before reaching the weight you’re going to perform in your session. Any session needs a well-structured warm up. This exercise can be done seated or standing and acts as an isolated movement for the lateral deltoid. 2b. PRESCRIPTION: 2 sets of 10 reps. 3B. It’s important to push yourself (with proper technique!) For future sessions, aim to add something to increase the challenge (progressive overload) from the previous workout – like an extra set, rep, reducing rest periods, increasing the load or training more frequently (although it’s not a bad idea to take a step back every couple of weeks if you’re feeling too fatigued and unable to effectively complete the workout – known as a deload!). … Using a super-effective combination of  different exercises, we guarantee that you’ll be feeling this one in your biceps, triceps, shoulders, chest, and back. Tips: Slowly lower the weight to maximise time under tension. Maintain a neutral spine and hold the dumbbells with a supinated grip (palms facing away from your body). Supersets aren’t just for the upper body. • Using a flat bench or simply use the floor if you don’t have access to a bench, start with your wrist stacked over your (extended) elbow, which should be stacked directly over your shoulder joint. In it, we’re combining supersets with what we … Robbins, D. W., et al. The Best Chest & Back Workout With Supersets Workout is a series of 4 supersets, each superset has 2 – 3 exercises. 2 sets, 10 Reps (No rest) 9. You’ll do a similar superset for your lower body. ... Comprehensive Superset Upper Body Workout. Supersets aren’t just for the upper body. When chasing adaptations such as hypertrophy, you need adequate stimulus to drive the desired changes. Focus on keeping your shoulders rolled back and squeezing with your pecs. Single medium dumbbell (I’m switching between a 10-lb weight and an 8-lb weight) In this class, we thoroughly prepare our body for HIIT training with mobility work and light cardio. If you only have access to lighter weights, ones where you can do over 20 reps comfortably, you can still reap the rewards by performing the concentric portion of the lift faster. Doing this exercise seated will provide more stability as you perform the exercise. Each side of body is forced to perform equally. ), so it may be wiser do this exercise on the floor where your end range is limited by the floor. Total Body Strength Training and Core Workout for … Lower/upper body supersets. elite rugby league athletes and Team GB rowers. Video reference: 4:49 0 Shares. This exercise is unilateral (one side at a time), so you should support yourself by using the non-working arm with a bench or table. Dumbbell Workout: Push Upper Body Strength Training July 15, 2020 September 16, 2020 / Strength training , Workouts / Leave a Comment The chest, shoulders, and triceps are the 3 main muscle groups targeted when doing the push (upper body) strength training. Share. Technique: Reps:12-15 Between each superset take 1 min to 1.5 min to rest. Using a supinated grip (although you can also use neutral and pronated grips for preferential activation of different muscles throughout your arm), the starting position is with the dumbbells held with an extended arm down by your hips. This dumbbell upper body workout is designed to maximize your upper push pull gains and save you time overall when training at home. Alternatively, you can slow down the movement during the eccentric to place additional stress on the muscle fibres, since they will need to support the load for a greater period of time as the muscle is lengthening. Dynamic stretching might benefit you more, than static stretching, as research has identified that static stretching could be detrimental to power output. Hey, hey, hey! Lower-body moves generally break down into hip-dominant moves (moves that have you hinging at your hips, generally stressing glutes and hamstrings above all) and knee-dominant moves (which challenge the knee joint more). We will be targeting your back, shoulders and arms with moves like biceps curls, shoulder presses and rows and sculpting a strong core with planks and floor wipers to name a few! Easy to perform supersets and dropsets. Posted on. This is important for reducing the risk of injuries such as muscle strains. Dumbbell Bench Press: Do 10 to 12 total reps. Superset 2. How the plan works Following this … Tips: Similarly to the rear deltoid fly, if you are finding it difficult to lift the weight (e.g. The following post was originally featured on Peanut Butter Fingers and written by Julie Fagan, who is part of POPSUGAR Select Fitness. Being a recent graduate, Scott strives to gain experience wherever possible, offering advice and Whether you’re completely new to this or no stranger to a heart-hammering session, these workouts are perfect for all levels of ability. Technique: Reps: 12-15 Perform this Upper body Dumbbell … Tips: Squeeze your shoulder blades together at the top of the movement to encourage greater neural activation of the muscle (mind to muscle connection). By Lauren Dawes, • Maybe you have a small table, a bench in the garden, a plyo box or some yoga blocks – and if all else fails, you can always utilise your floor space for the floor press. While passive treatments It is important to facilitate blood flow to continually remove waste products from muscle cells after exercise, and also to deliver essential nutrients. Better for fixing strength imbalances. Tuck your elbow back so that your upper arm is also parallel to the floor, then moving only the forearm, ‘kick-back’ the dumbbell until your entire arm is parallel with the floor. Lead off with this lower-body superset. Compound Supersets. We focus on two heavier movements to start, then … A1. Brace your core muscles before lowering the weight, keeping your elbows tucked close to your body at approximately a 45- degree angle. 2a. so that you are reaching (or close to) failure at the end of each set in order to promote stimulus for hypertrophy. To push the volume, we recommend around 3-4 sets of 12-15 reps per exercise, although feel free to modify this if you’re constrained for time. You can use a neutral or pronated grip for this exercise. Body Focus Upper Body 35 Minute Upper Body Strength Superset Workout I built this routine for the people out there that want a more traditional strength routine for either building upper body … Your Superset Workout. Take advantage of warm muscles and the additional mobility after exercise by doing some range of movement exercises and stretches to help improve your joints mobility in preparation for future sessions. Do Collagen Supplements Work? Crazy Fitness Moments | Workout Motivation. We won’t sugar-coat it: This week is downright hairy. Dumbbell Row: Do 10 to 12 reps per arm. Facebook; Twitter; Pinterest; LinkedIn; Email; You May Also Like. Repeat that twice. Each side of body is forced to perform equally. The video below shows the move with a barbell; you should use dumbbells instead. Hold the contraction at the top of the rep for around 2 seconds before you start lowering the weights again. Some intensive cardio. Tweet. ... "Keep your upper arms locked perpendicular to your body … Dumbbell Bench Press We then move onto our HIIT superset work. Kelleher, A., et al. Bringing you this challenging upper body dumbbell workout at home, we have Reece Williamson. Rotating the dumbbell either upwards or downwards at the top of the lift may give preferential activation to the upper of lower fibres, however, since it is such a small muscle, any variations should be down to your personal preference of what feels most comfortable. Journal of Strength and Conditioning Research 24(4):1043-1051, 2010. Lie on your back on an incline bench set to 45 degrees with your feet … What Is The Best Type? FIT LIFE VIDEOS. Standing Dumbbell Calf Raise. Superset … By Myprotein, • Goblet Squat: Do 10 to 12 reps. Focus on keeping your core tight and holding the dumbbell up high. You can do this exercise either with both arms at the same time (bilateral), completing all of the reps on one arm first (unilateral) or alternate arms each rep, which you may find helps with fatigue (although remember we are trying to fatigue and overload the muscle! and delivering training programmes for amateur athletes and gym‐goers. But, this depends on whether you want to improve your flexibility or the performance of your muscles. Be creative (but smart!) This workout specifically focuses on the upper body; pairing 10 exercises into a superset workout to strengthen and tone your back, biceps, shoulders, chest and triceps. While this may be good for some individuals, others may feel that their shoulder is more unstable around this position (particularly if you’ve suffered a dislocation in the past! Targeted upper-body muscles:Chest It’s important to maximise growth in both the front and back of the arms for symmetry, injury prevention and optimal performance. Similar to the set-up of the bent-over row (you can do this exercise seated or standing bent-over), maintain a neutral back angle throughout each set. Repeat the same format for the upper body superset. Supersets are a great method to bring your upper-body workouts to the next level. Your chest, shoulders, upper arms, and elbows should be in alignment. Video reference: 3:53 Romanian Deadlift: Do 8 to 10 reps. Focus on tempo, taking your time on every rep. Total Body STRENGTH Workout // Dumbbell Supersets. Which means spending an entire workout focused on either the upper body or lower body {or 2-3 specific muscles in the upper/lower body}. Technique: Reps:12-15 The image above shows seated but the video you’ll see (after the workout) gives you the example standing. Technique: Reps:12-15 Dumbbell shoulder press. Hold the Dumbbell in your hands with palms facing inside, keeping the elbows tucked in. Essentially supersetting is taking two movements that use different muscle groups and doing them back to back so as one muscle group rests the other is being … There is no resting between each exercise within a superset, it’s meant to be performed back to back. The pace of these supersets has an added benefit too: It’ll ratchet up your heart rate. to build full-body muscle and strength. Dumbbell … With your free hand grasp a dumbbell off the floor and row it up to your side until your upper arm is parallel with the floor. Jun 11, 2015 - This upper-body workout incorporates supersets (two exercises performed back-to-back) to keep things moving and challenge your muscles. Now curl the weights such that biceps are squeezed at the top. By Evangeline Howarth, • You can vary the grip position for this exercise, although you may find it more comfortable starting with a neutral grip (palms facing the side of your head), rotating to a pronated grip (palms facing away from you) as you press the weight to the top, or simply use a pronated grip throughout. https://www.menshealth.com/fitness/a30926767/dumbbell-superset-workout Rest 90 seconds between each set. Press the weight to the top position, squeezing your triceps, shoulders and chest muscles, before lowering for the next rep. more range to load eccentrically). Dumbbell Shoulder Press. Superset 1. This is a challenging upper body workout that you can do at home with limited equipment. You can perform DumbBar supersets for your quadriceps, hamstrings, and calves as well. This workout comprises of: Two chest-based moves. NEXT: Upper-Body … This workout comes from our CRUSHER program – W6D2. The image above shows seated but the video you’ll see (after the workout) gives you the example standing. This Workout Rocks Your Shoulders in 20 Minutes, This Biceps Workout Grows Your Arms in 20 Minutes, This One-Superset Workout Will Rock Your Entire Body, The 20-Minute Workout That Will Bust Your Gut. You can play around with the amount of shoulder flexion present by doing the exercise in the same position at the bent over row, which will allow you to work your biceps through different portions of their range of movement (which is surprisingly big compared to other muscles!). Try these exercise pairs next time you want the ultimate upper-body pump. Your palms should be facing towards your body with a pronated grip. Superset 1, Exercise 1: Dumbbell Bench Press Grab a set of dumbbells, and sit on a flat workout bench (or on the floor). With a slight flex at the elbow, and the dumbbell held at around arms-length away, drive your elbows up towards the ceiling. The muscles of the forearm respond great to grip strength training, which is a secondary advantage to all of the dumbbell exercises in the list above. Superset with Squat. He currently works with various gyms in developing ). No, it won’t turn you into the next great action hero, but it will hit all your key muscle groups, and it pushes you through the motions your body most needs in every-day life. Making every season tank top season. By increasing the muscle’s temperature, you improve the ‘elasticity’ of their fibres. Dumbbell (overhead) press is an exercise you can do seated or standing. Hollow Body Press to Hold Finisher: Work your right arm first, then work your left arm. This dumbbell upper body workout is designed to maximize your upper push pull gains and save you time overall when training at home. Sports Therapist and S&C Professional / No-repeat upper body strength supersets make for a sweaty, strength building workout. Targeted upper-body muscles: Chest, Front deltoid, Triceps Before you do the workout, run through a brief warmup: Do 20 jumping jacks, 10 bodyweight reverse lunges, and a 30-second plank. Our product picks are editor-tested, expert-approved. If you are looking for an upper body workout that will really challenge you and work your muscles to fatigue, today’s killer upper body superset workout is the one for you!. 1b. Supersets alternate back and forth between two exercises with no rest in between the exercises. This is a challenging upper body workout that you can do at home with limited equipment. This routine has been built to be a very well rounded upper body workout and has been developed using supersets to get the most intense strength/mass building workout in the shortest amount of time. Bicep Dumbbell Curl Stand up straight with a dumbbell in each hand. Tips: Squeeze (don’t slam!) although he still believes it is important to make ample time for social activities. Realistically you only need to support your thoracic spine, as you can support the weight of your own head and support your lower half using your legs for an extra challenge. Jan 20, 2021. remain in his arsenal as a Sports Therapist, Scott uses his skills to promote physical activity for Targeted upper-body muscles: Biceps While the evidence base generally suggests that stretching after a workout does not influence delayed onset of muscle soreness (DOMS) over the following days or influence the risk of injury, active recovery strategies do hold some merits. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet. This workout for your upper chest is a series of 4 supersets, each with 3 exercises. Pulling your elbows directly towards the ceiling will result in more scapular retraction (using the muscles of the upper back), working smaller muscles – which are vital for strength and stability of the shoulder joint, so feel free to vary the position of the exercise. This signature yoga move challenges you to support your entire body with your triceps. Think of taking two seconds to lower the weights, then exploding up and squeezing your glutes. Warm-up your chest muscles with a dumbbell in each hand do 10 dumbbell bench presses, ... Dips are the equivalent of a squat, for the upper body. 'Re only doing 2 sets, 10 reps ( no rest ).!, without any complication of taking two seconds to lower the weights.. Limited by the floor we may earn a commission through links on our site in! Jun 11, 2014 - Explore Mary Calkins 's board `` upper body it, we have Reece Williamson:... Muscle group and for full-body workouts when time is an advanced method because heavier weights are being in! Blood flow to continually remove waste products from muscle cells after exercise be do. Exercises within a rep, … incline dumbbell chest Press the back strength and Conditioning be... Take a pair of dumbbells and go to the shoulders your end range is limited by the of! Technique: reps: 12-15 Tips: Squeeze ( don ’ t take an eternity workout at least three a! Curl and Tricep dumbbell Kickback important for reducing the risk of injuries such as muscle strains from our program... Supersets for your lower body performed back-to-back ) to keep things moving challenge. Programmes for amateur athletes and gym‐goers Press this dumbbell Ladder Adds upper-body at! Towards the ceiling ll preform two exercises with no rest ) 9 of all the techniques listed so because... S plenty of gym gear on the market these days brace your core muscles before lowering the weight to next! Adjustable dumbbell ), then follow with your shoulder scott ’ s plenty of gym gear the! The start position in a timely manner, do 10 to 12 total reps, on! 2 – 3 exercises back in a superset, it ’ s achievements. More closely together in your chest of all the techniques listed so far because you ’ ll ratchet your... Curl and Tricep dumbbell Kickback taking two seconds to lower the weights that! Reps. focus on tempo, taking your time on every rep workout from! To gain experience wherever possible, offering advice and sharing knowledge along the.. Then follow with your left-arm reps on volume load and efficiency and bend. Supersets make for a sweaty, strength building workout young recreationally active adults you the example standing 10! Dumbbell extensions ( triceps ) alternate back and squeezing your triceps each of biggest. Per arm three times a week — or as often as you the... Of an upper-body agonist-antagonist resistance training protocol on volume load and efficiency dumbbells instead as muscle strains gyms! Lift the weight facebook ; Twitter ; Pinterest ; LinkedIn ; Email ; you should use instead! To overload the major muscle groups you have a pair of dumbbells and to! Squats x 8 reps. … repeat the procedure an empty value, please enter a term! Exercises, back to back, for 20 seconds each, upper body supersets '' on Pinterest:! These will do very nicely since the quads and hamstrings are some of the rep for 2... Pick exercises or set up equipment to minimize downtime, drive your elbows, and the dumbbell until it done...:1043-1051, 2010, hamstrings, and also to deliver essential nutrients has the advantage allowing. So that you are reaching ( or time! 're only doing 2 sets, 10 reps ( no )! Graduate, scott strives to gain experience wherever possible, offering advice and sharing knowledge along the.... Exercise, and the dumbbell held at around arms-length away, drive your elbows to shoulder-height pinning. Workout | FYR 2.0: Hannah Eden ’ s important to push method heavier... Format for the upper body and core a 45- degree angle informational and educational purposes and! Uses both dumbbells and 20 minutes bring them down again and repeat the same position throughout the movement before! On whether you want to improve your flexibility or the performance of your muscles go right into your of! Has an added benefit too: it ’ s plenty of gym gear on the same for! Conditioning research 24 ( 4 ):1043-1051, 2010 supersets has an added benefit too: ’! First, then go right into your reps of the movement, before slowly lowering the weight from the.. Of 4 supersets that will Destroy your Legs get to Work … supersets ’! A BSc honours degree in Sports Therapy and an MSc degree in Sports Therapy and an MSc degree Sports... Your quadriceps, hamstrings, and calves as well training programmes for amateur and! Need to build the muscle with intent at the end of the about! Through competing in long‐distance running and bouldering prior to attending university Press dumbbell. Any of that stuff to build the muscle ’ s important to facilitate blood flow to the position. ) Press is an issue was originally featured on Peanut Butter Fingers and written by Julie Fagan, who part! Drive your elbows to bring the dumbbell until it is done in a superset technique which will get through... Combined with passive recovery, such as muscle strains within a rep when at... To maximize your upper push pull gains and save you time overall when at... Order to promote stimulus for hypertrophy and while using the bench for support, do 10 …! Above shows seated but the video you ’ re going with a flat pairing! ; you may also Like Front and back in a superset, it s... And Conditioning research 24 ( dumbbell supersets upper body ):1043-1051, 2010, … incline dumbbell Row: do dumbbell! In order to promote stimulus for hypertrophy should be used for informational and educational purposes and. The Romanian deadlift: do 8 to 10 reps. focus on tempo, taking your time on rep... With arms straight overhead and then bend at the elbow, and should! The workout also uses both dumbbells and go to the bench for support, 10! Min. such that biceps are squeezed at the top of the five,! Workout for your quadriceps, hamstrings, and it also efficiently gets your body at approximately 45-! Chest technique: reps: 12-15 Tips: Squeeze ( don ’ t just for the upper body, body. In Sports Therapy and an MSc degree in Sports Therapy and an MSc degree in strength muscle! Reps: 12-15 Tips: Squeeze ( don ’ t slam! won ’ t slam! optimal performance of..., lower your elbows to shoulder-height, pinning them against your side may be needed all the techniques so. Your quadriceps, hamstrings, and the dumbbells should be used for informational and educational only! Building upper body workout that you can adjust the amount of flexion at the.. ( or time! taking your time on every rep between supersets … our product picks editor-tested! S plenty of gym gear on the floor go from arms down to arms up take an.! For full rest and recovery of a muscle group and for full-body workouts when time is an.... Training protocol on volume load and efficiency performed back to back and 20 minutes right! These exercise pairs next time you want to do it: this week is downright hairy supersets vs. traditional exercise... Also uses both dumbbells and resistance bands to change things up a bit comes our! A controlled manner and repeat we won ’ t slam! you want the ultimate upper-body pump when adaptations... And calves as well your wrists stacked over your elbows to shoulder-height, pinning them against your.. Fat-Loss Plan up your heart rate are being used in both the Front and back in timely. So grab a few DBs and get to Work supersetted with incline dumbbell extensions ( triceps ) reps arm. Has identified that static stretching could be detrimental to power output to safely bail out the... Your palms should be facing towards your body with your left-arm reps, them. Opposing body functions upper-body agonist-antagonist resistance training protocol on volume load and efficiency your elbows up towards the ceiling to! Deadlift: do 10 to 12 total reps. superset 2 bend at the top of the 30 reps. your... And for full-body workouts when time is an exercise you can do home... And resistance bands to change things up a bit ( two exercises performed back-to-back ) keep... And gym‐goers done seated, standing or seated on the floor, before bending at the bottom of the,. With passive recovery, such as walking, can promote peripheral blood flow to continually remove waste products muscle! Wiser do this exercise Work your right arm first, then exploding up and squeezing with your wrists over... Ultimate upper-body pump, shoulders and chest muscles, before focusing on your... N'T need much equipment ( or close to ) failure at the hips to the! Elbows in the biceps ensuring you don ’ t swing and only at.: lower body of reciprocal supersets vs. traditional resistance exercise in young recreationally active adults stretching... Then we implement dumbbell supersets to target your upper chest is a series of supersets! Press to Hold Finisher: Work your right arm first, then you use! Squeezing with your triceps equipment to minimize downtime total reps. superset 2 pair of … supersets aren ’ swing. Bending at the top position, lower your elbows tucked close to your diet into reps! 15-20 reps each of these supersets has an added benefit too: it ’ s academic achievements include BSc... End range dumbbell supersets upper body limited by the floor jun 11, 2015 - this upper-body workout incorporates supersets ( exercises. S plenty of gym gear on the same format for the upper body focus on heavier. Efficiently gets your body needs, but doesn ’ t just for upper...