New Upper-Body Supersets You Haven’t Tried

Performing upper-body exercises in a ‘superset’ fashion where you go back and forth between both exercises with little to no rest is hardly a new strategy.

In fact, this strategy dates back to the Joe Weider days so you likely won’t be surprised by this concept.

But what you may be surprised by is the exercise variations I’ve chosen for my top picks as well as the nature in which some of these supersets are performed.

Before we get to the good stuff, let’s talk a little bit about what supersets are and how they can be performed.

Superset Science

In most cases, a superset involves training opposing muscle groups eg. the biceps and triceps groups.

With this example of using the biceps & triceps let's imagine performing a biceps curl followed by a triceps extension. 

The agonist (prime mover) of each exercise opposes each other in this case – in essence allowing for non-working muscle groups to rest while their counterpart is working.

I use the word ‘rest’ lightly as the opposing muscle group still has a role of acting isometrically (providing joint stability).

Now, this is only ONE form of a superset and the opposite can be done performing a compound superset where you’re working the same muscle group with back-to-back exercises eg. a biceps curl followed by a hammer curl.

This itself can be used as a ‘shock method’ to spark new growth for a lagging body part from to time or to simply change up your programming.

This article will talk about the former though, using antagonist style supersets (the above example of biceps curl/triceps extension represents a pull/push style.)

Moreover, supersets allow for increased levels of mechanical work in shorter periods of time. This improves the efficiency of your training session as well facilitates spikes in anabolic hormones via high levels of metabolic stress & lactate production.

Regarding rest intervals, there are a few ways you can go about programming supersets. 

1. Resting between each exercise eg. Chest supported DB Row x 8-10. Rest 60s. DB Bench Press x 8-10. Rest 60s.

This will allow for higher levels of mechanical tension keeping fatigue lower and allowing better substrate replacement between sets. This is something that has been researched by Dr. Brad Schoenfeld in which it's been determined longer result intervals result in more gains in lean tissue (hypertrophy.) 

The main caveat here though is that logistically speaking asking someone to rest for 3 minutes between every exercise simply isn't practical. So, I prefer to imply longer rest intervals on the main bilateral lifts of the day and after each exercise in a superset.

2. If the goal is more metabolic stress, then less rest can be employed eg. Cable Facepull x 15. No rest. Cable Pushdown x 15. Rest 60s.

With both options, the goal should be clear. In my programming, I tend to lean more towards the former resting between each exercise and leaving metabolic stress work for the end of the session performed as a high-volume 'finisher.'

New Upper Antagonist Supersets You Haven’t Tried

Listed below are 10 of my favorite variations – I’ve provided programming options that can be used in a number of settings depending on your goal. These are supersets similar to what I prescribe on Team CXC.

You’ll notice some scenarios include more of a CrossFit style setting which will add new challenges to otherwise basic movements working against a running clock (even if you’re not a CrossFitter you may find novelty in this style of programming.)

Additionally, the rest intervals can be aligned with your level of work capacity. Still, you’ll see recommendations that align with the difficulty of the movement pattern ie. a pull-up will require more intra-set rest than a row.

#10 Landmine Elbow-out Row + Band Resisted Push-ups

Programming:
1a) Elbow Out Landmine Row: 3-4 x 8-10 each. Rest 60s.
1b) Band Resisted Push-ups in a rack: 3-4 x 15+. Rest 60s.

#9 Bar Dip & Fat Grip Pull-up EMOM

Programming:
EMOM as long as possible:
10 Bar Dips + 5 Fat Grip Pull-ups
*If you achieve 10 rounds, stop and give yourself a pat on the back
*Goal: For most normal people 4-6 rounds is a good goal.

#8 Supinated Grip Inverted Rows & Decline Rollback Triceps Extensions

Programming:
1a) Inverted Rows: 4 x 10-12. Rest 60s.
1b) Rollback Triceps: 4 x 10-12. Rest 60s.

#7 Chest Supported Cable Rows & Double KB Push Press

Programming:
1a) Chest Supported Cable Rows: 3 x 12-15. Rest 60s.
1b) KB Push Press: 3 x 6-8. Rest 60s.

#6 Single Arm Landmine Push Press & Supported 1-Arm Rows

Programming:
1a) Landmine Push Press: 4 x 5-7 each. Rest 60s.
1b) Supported 1-Arm Rows: 4 x 8-10 each. Rest 60s.

#5 DB Floor Press & TRX Rows

Programming:
1a) DB Floor Press: 4 x 6-8. Rest 60s.
1b) TRX Rows: 4 x 12-15. Rest 60s.

#4 Weighted Chin-up & Close Close Grip Bench Press

Programming:
1a) Weighted Chin-up: Build to a heavy 3-5 in 4 sets. Rest 90s.
1b) Close Close Grip Bench Press: Build to a heavy 6-8 in 4 sets. Rest 90s.

#3 Incline DB Bench Press & Single Arm Chest Supported Rows

Programming:
1a) SA Incline DB Bench Press: 3-4 x 10-12 each. Rest 60s.
1b) SA Chest Supported Rows: 3-4 x 10-12 each. Rest 60s.

#2 Rope Inverted Rows & Rope Triceps Extensions

Programming:
As fast as possible reps of:
30-20-10
Inverted Rope Rows
Rope Triceps
*Goal: Complete this work in less than 6:00

#1 DBall Floor Press & Sled Facepulls

Programming:
AMRAP 8:
Dball Floor Press x 25
Sledpull Facepulls x 180 ft. – heavy
*Goal: 4 rounds

Closing

Supersets have value for just about any goal. On top of that, the massive pump you’ll experience is always an added benefit. Hormonally we are afforded the advantage of increased GH production and for the 30+ trainee, this is always good!

Does this mean all of your training should consist of ‘supersets?’ Definitely not. Supersets are just one strategy of many to avoid hitting plateaus both physically and mentally.

There are certainly cases when I would NOT recommend the inclusion of supersets. Truth be told I rarely prescribe using supersets on lower-body training days.

I’m not saying it couldn’t be done efficiently as I know many coaches that do use supersets on lower training days such as pairing an RDL with a squat, I’ve just found more benefit to using longer rest intervals on lower-body training days and focusing on one pattern at a time.