BY EBENEZER SAMUEL, CSCS
As the summer approaches, you know you want muscle. But you also don’t want to spend all your time in the gym. And that’s when the back-chest superset can help the most.
Truth is, the back-chest superset is great all the time, which is why I build this format into my workouts for at least a few training blocks a year. Back-chest superset training pushes your lungs more than you think. Even better, the back-chest superset, when done correctly, prevents shoulder injuries and keeps your physique in balance. Row movements train your lats and rhomboids, key to pulling your shoulder blades back and making your chest appear larger, key to a superhero body.
The best part: You can push through a back-chest supersets workout in under an hour, and with just your SMRTFT dumbbells and an adjustable bench. Try this workout 1 to 2 times a week, and supplement it with a leg session at least once week.
DIRECTIONS: Do the moves in order, after a brief warmup that includes 1 minute of planks, 1 minute of reverse lunges, and 1 minute of cat-cow.
SUPERSET 1 (3 sets)
Dumbbell Row
The simplest and most effective of dumbbell exercises blasts your lats and rhomboids. Make sure to go heavy on these, trying to max out your SMRTFT bells, but focus on squeezing your shoulder blades at the top of every rep, too. Do 6 to 10 reps per side.
Alternating Low-Incline Press
A solid upper-chest builder here, and it’ll also push your shoulders and triceps. You’ll get underrated ab work too, especially if you pause in the bottom position for a split-second. Do 8 to 10 reps.
SUPERSET 2 (3 sets)
Incline Elbows-Flared Row
This one batters rhomboids and rear delts, which are often under-trained. You’ll have to go a hair lighter than you might want to row, but focus squeezing your shoulder blades, and you’ll lve the pump. Do 8 to 10 reps.
Single-Arm Flat Bench Press
Another stealth ab move here that also lets you move some serious chest weight. Focus on driving your feet into the ground and squeezing your glutes, and aim to be powerful as you press up. You’ll sneak in a little intercostal work too. Do 8 reps per side.
BONUS MOVE: Renegade Row
I’m not normally a huge fan of combo moves like renegade rows, but as a finisher, it’s a perfect way to round out this chest workout. Do 2 sets of 10 reps, focusing on keeping your hips square. Your abs will love it.
