Who doesn’t love an all-inclusive package? Pairing two exercises saves time on your main workout, provided the routine allows. And if you want to do some extra quick work at the end of the day, a superset is an effective way to fit in. So let’s take a look at some of the perfect pairs to add to your next workout.
But first, a little background: To do a superset, you simply do a set of the first exercise and then, while those muscles are resting, do a set of the second exercise. You can take a short break before repeating the pair, if needed. Repeat with the desired number of sets. Most of the super combos on this list would work well as a finisher, providing a little extra bulk at the end of your workout. Try three sets of each exercise, 8-12 reps.
By the way, I’m only including things on this list that are easy to make togetherBecause no one wants to run back and forth between a cable machine and a squat rack. I also mainly stick to true supersets that use opposing muscles (like paired push-pull), while throwing in some pairs that work well together even if they don’t fit the classic definition.
Click on the word and Pendlay rows
Press into the floor and crouch over the row
Here’s a two-for-one exercise you can do with a barbell and a bit of empty floor space. The floor press is like a bench press without the seat. You can do this either in a power stand, as the video shows (actually this is a weird kind of Smith machine, but you get the idea) or just on the floor. Pro tip: Roll the weight onto your hips and then hip-thrust it as you press it up for the first rep, then do the rest of the repetitions as normal.)
For the second half of the superset, use the same barbell in the same spot on the floor. Stand up, bent over the bar, and do a Pendlay row or bent-over row.
Bench press and pullaparts
View the band’s fingerprint pull-up exercise
This can really work with any bench press, such as a stationary overhead press or a dumbbell bench press. Bring a long, thin leash with you to the seat. Do your sets as usual. While you rest, do a set of 20 light bar pull-ups.
Supermans and hollow carriers
Hollow body for Superman
Superman is an exercise for the core muscles in the back of your body, performed while lying on your stomach. The hollow grip is the opposite: You lie on your back and the front of your core works.
The video above shows how you can do a short hold and then move on to the other exercise, but you can also do each exercise for a longer time, or for reps (Superman, then relax, then Superman, then relax…) before switching to her partner.
Chinups and dips
Dip / Super Chin Set
Chins (or pullups) and dips are another great push/pull pair. If your gym has an assisted pull-up machine, you may notice that it has a set of handles for dips as well. If you don’t need help, you can usually fold the knee pad and do it freehand or weight it on the same piece of equipment.
Press Arnold and curls
Arnold Press – Shoulder exercise – convenient instructional model
Here’s a quick way you can do them with dumbbells. First, do a set of Arnold presses; This is the type where you rotate a dumbbell while holding it at the top. (Regular shoulder presses will work here, too.) On the second half, do curls—again, they can be of any kind.
You’ll probably be stronger with push-ups than curls, but there’s no need to swap dumbbells. You only need to do more reps for pressing than for curls.
Push-ups and inverted rows
Pushups + inversion rows = perfect combo
Here’s a great gymnastics-flavored set of exercises you can do on an outdoor handrail, on a Smith machine, or a squat rack. All you need is a bar set a decent distance off the ground – waist height is great, but if you can adjust the height to your liking, so much the better.
Do a set of inverted rows, pulling your chest up to the bar. (It’s like a pull-up, but with your body closer to horizontal.) Then do push-ups, either on the floor or—if you need something easier—with your hands on the bar.
Kettlebell swings and cup squats
Simple Kettlebell Workout: Swing and Squat!
This super set is fun because bone One of the muscles involved in these two exercises are antagonists: Squats stress your quadriceps, while kettlebell swings are more about your hamstrings and back. The catch is that both exercises also use your glutes — your butt — earning this exercise the nickname “butt blaster.”
You can use the same kettlebell for both swings and cup squats, but you’ll want to do more reps than squats. Try 10 swings to five reps
Cable curls and triceps push-ups
Super Triceps/Biceps Set #1 Cable Pushdown/Biceps Cable Curl
If you have access to one of those “functional trainer” machines with the two cable stacks next to each other—These pop up a lot in hotel gyms—It’s the perfect time to do two different cable exercises. You can also do this with a single cable, just slide the pulley from top to bottom for each group.
Use the rope attachment for both, or the straight bar for curls and the rope for push-ups.
Deadlift step by step one leg workout
Single leg kettlebell deadlift
The deadlift is an underrated quadriceps exercise: You climb onto a box or bench, using your static muscles plus your quads as the main movers.
Keep the one-leg theme but also work the hamstrings with one leg. You can do high, unweighted pullups, then pick up a kettlebell for deadlifts, or hold a pair of dumbbells for both exercises. Feel free to use straps if grip becomes an issue.
Wrist curl and reverse wrist curl
Basic Grip Routine for Strong Arms (by David Horn)
Wrist curls are great for working the forearms and grip. It’s similar to the biceps curl, except instead of bending your elbow, you’re bending your wrist. Their partner is the reverse wrist twist, in which you extend your wrist as much as possible, as if you were trying to lift the back of your hand up to the sky.
This video shows a gripping routine that includes both, plus a few other exercises. Note that you can do these curls with dumbbells if you don’t have a barbell, but in this case you might want to do them seated curls with your forearm resting on your knee.
Shoulder complex: forward lifts, lateral raises, curved over posterior delt fly
Let’s finish with something a bit off trend – a bunch of three Different exercises work the three different heads of the deltoid muscle.
Forward raises emphasize the anterior (anterior) head of the deltoid, lateral raises emphasize the medial head, and bent-over reverse flyes get the posterior (posterior) head; They are sometimes called “delta backfly”. Grab a pair of light dumbbells and do 10 or so reps of each, then rest for a minute and repeat.
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