Blast Your Upper Body With This Chest Superset Workout

This workout is a perfect for Mondays.

Who doesn't love a good chest superset?

If you are like me, you are a proud member of the International Chest Day (Monday) Club. Hey, we're all human. I'm just being real with you. I love chest day.

Over the years I've been tinkering with different exercises to get that big "chest pump" we all desire. I have to say, this workout, consisting of two different forms of a chest superset, takes the cake.

How to do it:

  • There are a total of 6 moves, and to make it a chest superset you split them into 2 exercises per superset. As a result, there are 3 different circuits.
  • Go for 30 seconds at exercise A
  • Immediately move to exercise B and go for another 30 seconds
  • Rest for 1 minute
  • Repeat for 3 rounds

That is one of the circuits, complete. Move right into Circuit 2 and repeat.

The Chest Superset Circuits

1A) Feet-Up Push-Ups

2A) Stability Ball Flys

This first superset gets the fire going pretty quickly in your triceps. You'll be feeling it faster than you think with the Push-Ups, so don't be afraid to go down to regular and then to your knees if you need to. The Flies just feel good and, yes, they will rip up your chest.

1B) Single-Arm Alt Dumbbell Bench

2B) Plate Plyo Push-Ups

Now it gets serious. In this chest superset, you are going to feel it. Going from the bench to the Plyo Push-Ups is a tough thing to do. You want to be as explosive as possible during the Plyo Push-Ups. With that being said, if you can barely do a Push-Up at 10 seconds, just stop there and rest until the next round of Bench.

1C) Dumbbell Fly to Squeeze Press

2C) Plate Side-Side Push-Up

This wraps everything up. You will get the Press, Flys and a different look with the Side-Side Push-Ups.

Stay tight with your core throughout this entire workout! Pump that chest and get on with your day!

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Photo Credit: Getty Images // Thinkstock