These classic push/pull supersets result in killer pumps, help maintain structural balance in your upper body, and make your training more enjoyable. Remember, specific exercise selection is personal preference, so choose exercises that you enjoy and that offer you the most "value for time." Most importantly, focus on supersetting antagonist movement patterns. Because of the heavier weight, you do this move with your elbows bent to provide more control and stability. Old-school bodybuilders would perform pull-overs with light. Performing this movement with straight arms makes it more difficult, increases the stretch on the serratus muscles and lats, and forces the core to work harder. My personal favorite pairs up kettlebell towel curls and body weight skull crushers. 2 Barbell Pullovers Although the barbell pullover is much like the dumbbell pullover, you add intensity to the movement and can typically handle more weight by using a barbell. The straight-arm dumbbell pull-over is an exercise that targets the muscles of the pecs, lats, and serratus anterior muscles. ![]() Biceps + TricepsĬall it the "bro superset." I often finish my upper-body workouts with a finisher that includes supersetting biceps and triceps. Or keep it simple with a dip variation paired with a pull-up variation. Alternatively, you can pair the dumbbell overhead press with a lat pulldown. ![]() My favorite vertical push/pull superset is the overhead barbell press paired up with a strict pull-up. Want to simplify it even more? Do a strict bodyweight push-up and a bodyweight inverted row. Another would be the flat dumbbell bench press paired with the single-arm dumbbell row or any chest-supported row variation. Comparison of electromyographic activation of the major pectoral clavicular portion between horizontal bench press and barbell pullover exercises (mean and SD). Exercise: From the starting position move your outstretched arms holding the. A classic push/pull superset would be the barbell bench press paired up with the barbell bent-over row. Starting position: Choose the appropriate weight matching your fitness level. Keep your legs extended throughout and do not let your back round forward. Keep your arms straight, keep your chest out, and lift your torso until you’re sitting straight up. I love antagonist supersets that train opposing muscle groups in the same plane of motion. Lie on your back with your legs straight, holding a barbell overhead with your hands about shoulder-width apart. Check out this classic superset workout to improve your pushing and pulling strength, then cap it off with the bro superset for arms: 1. ![]() Supersets make your training more efficient, more effective, and a lot more fun. Benefits Variations Common Mistakes Safety and Precautions Also Known As: Lying pullover, chest pullover, pullover Targets: Chest and back Equipment Needed: Weight bench, dumbbell Level: Intermediate Dumbbell pullovers build your chest and lats (the muscles in the middle-to-lower back).
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |