Bench Press Lat Pulldown Superset

I go for 4 sets of 10 to 12 reps not including a few warm up sets.

Bench press lat pulldown superset.

I always focus on feeling the exercise in my lats and not my biceps. For example lets say you want to superset the bench press and lat machine pulldown. Superset with wide grip lat pulldown. Press the dumbbells straight up over your chest.

This would be considered one superset. Here s a two week sample of superset exercises you can try adding to your workout routine hitting the muscle groups of the back and chest. Hold a dumbbell in each hand at your chest with your elbows bent out to the sides. Dumbbell overhead press pullup.

While longer rest periods are often needed between sets of bench press lifting the back and arm muscles are also slightly hit so it makes sense to throw in some pull ups for a superset. The lat pulldown machine is not a good substitute. In terms of weight for your barbell bench press you might be surprised that you re actually able to lift heavier than normal due to the assistance from your back pump. Performed at a lat pulldown station with palms facing away and a grip outside of your shoulder width.

Keep a slight bend in your elbows. Machine overhead press close grip lat pulldown. A superset is performed when you work one muscle group then immediately go to work on the opposing muscle group within the same set to shock the muscles involved into growth. Flat bench dumbbell flyes bent over dumbbell laterals reverse flyes incline.

Lie on a flat bench facing up or on the ground with knees bent and feet flat. Arnold dumbbell press two dumbbell pullover. As this is without a doubt the most important superset of the workout i recommend performing 5 sets aiming for 8 reps per set. To perform one super set you would first perform one set of bench press and with no rest immediately perform a set of lat machine pull downs.