Every athlete enjoys having a strong, sculpted chest, which is why the Bench Press—and variations thereof—is among the most-commonly performed exercises in the weight room. Patrick Willis, San Francisco 49ers LB, knows that working his chest is important, but he offsets his pressing routine with a back exercise for balanced strength.
As part of his "homegrown" workout, Willis performs the DB Bench immediately followed by the Single-Arm DB Row. He says, “If you’re doing a lot of Bench or front work, you have to make sure you equally work the back. If not, you’re not going to be as strong. It’s about being equal all across the body.”
For more information on how to perform the superset, view the video of Patrick Willis above.
Sets/Reps: 2x8 (Warm-Up); 3x6-8
Sets/Reps: 3x10 each arm