Best Chest & Back Workout With Supersets

• This chest/back workout consists of 4 supersets with 2-3 exercises in each superset.
• No rest for the weary! To completely fatigue your muscles, you will flow from one superset right into the next.
• Choose weights you can barely reach 15 reps with.
• Row, push, and pull your way to a stronger chest and back with this high-volume workout.
• Before and after you fatigue your chest and back muscles, make sure you fuel with top-quality supplement for optimal performance and recovery.

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With chest presses, bench presses and high volume chest exercise

The Best Chest & Back Workout (or as some refer to as the back and chest workout with Supersets Workout) is a series of 4 supersets, each superset has 2 – 3 exercises. Between each superset take 1 min to 1.5 min to rest. There is no resting between each exercise within a superset, it’s meant to be performed back-to-back.

To completely fatigue the muscle, it is suggested to perform high volume three sets of the full routine with the following rep range(s):

• Superset #1 – 15 reps +
• Superset #2 – 15 reps +
• Superset #3 – 15 reps +
• Superset #4 – 15 reps +

Weight Selection: Choose a weight you can just barely reach 15 reps with. If you hit failure before 15, move down in weight by 5LB increments

The Back And Chest Workout Routine

Each superset in this chest and back superset workout is strategically designed to hit opposing muscle groups with minimal rest, forcing maximum engagement and time under tension. Below, you’ll find a breakdown of every movement in the workout, what muscles it targets, pro tips to boost results, and common mistakes to avoid. Mastering the form and tempo in each chest back superset is key to unlocking real gains and preventing injury. Ready to dial in your technique? Let’s get into the details.

Download Workout Plan

Flat Bench Dumbbell Press

• Muscles worked: Pectoralis major, anterior deltoids, triceps
• Tips:
  • Keep a slight arch in your lower back
  • Lower dumbbells slowly to just below chest level
  • Press up and in, like hugging a barrel, for maximum chest activation
• Watch out for: Overextending elbows at the top, letting wrists bend back

Bent Over Dumbbell Row

• Muscles worked: Latissimus dorsi, rhomboids, rear delts, biceps
• Tips:
  • Keep your back flat and core braced
  • Pull elbows toward your hips, not straight up
  • Squeeze your shoulder blades at the top
• Watch out for: Rounding your spine or jerking the weight with momentum

High Incline Dumbbell Press

• Muscles worked: Upper chest (clavicular pecs), front delts, triceps
• Tips:
  • Use a bench angle of about 45–60 degrees
  • Control the tempo, especially on the negative
  • Keep dumbbells slightly angled inward for better chest isolation
    
    
• Watch out for: Letting shoulders dominate the movement

Barbell Row

• Muscles worked: Mid-back, lats, traps, biceps
• Tips:
  • Maintain a strong hip hinge and flat back
  • Grip just outside shoulder width
  • Row to your lower ribs or upper abs
• Watch out for: Letting the bar drop too fast or bouncing off thighs

Single Arm Hammer Strength Press

• Muscles worked: Pecs (especially inner and lower), delts, triceps
• Tips:
  • Focus on pushing through the palm for chest activation
  • Keep the motion controlled and don’t lock out completely
  • Use the non-working hand for balance if needed
• Watch out for: Twisting your torso or pushing with your shoulder

One Arm Lat Pulldown

• Muscles worked: Lats (isolation), biceps, teres major
• Tips:
  • Sit tall and pull your elbow straight down
  • Pause briefly at the bottom for peak contraction
  • Keep your grip neutral or slightly supinated
• Watch out for: Leaning back or using momentum

Cable Crossovers

• Muscles worked: Pectoralis major (especially inner and lower), anterior delts
• Tips:
  • Start with hands slightly above shoulders and finish at waist level
  • Slight bend in elbows throughout
  • Step slightly forward for balance
• Watch out for: Swinging arms or overstretching at the start

Push-ups & Pull-ups

• Muscles worked (Push-ups): Chest, shoulders, triceps, core
• Muscles worked (Pull-ups): Lats, biceps, traps, core
• Tips (Push-ups):
  • Keep a straight line from head to heels
  • Lower chest just above floor, don’t flare elbows
• Tips (Pull-ups):
  • Use full range of motion—chin above bar, arms fully extended at bottom
  • Engage core and avoid swinging
• Watch out for: Sagging hips in push-ups, kipping or half-reps in pull-ups

To get the most out of this intense chest and back exercise, it’s crucial to support your body with smart, strategic supplementation. These products are chosen to enhance performance, maintain energy levels, speed up recovery, and maximize muscle growth—especially during high-volume sessions that push you to the limit. Here's how to time your supplements for optimal results:

• Pre-Workout – 1 scoop IMPACT IGNITER
• During-Workout – 1 scoop AMINOCORE + (OPTIONAL) 1 scoop CARBION
• Post-Workout – 1 scoop ISOFLEX
• Post Workout Snack– 1 Bar ALLMAX HEXAPRO PROTEIN BARS

NOTE: SS = Superset

The Best Chest & Back Workout With Supersets includes upper body, chest press, bench presses, high volume chest exercise and incline press.