| Chest
and Back Superset
With the recent release of the classic film “Pumping Iron” to
DVD, there is sure to be a whole new generation of Arnold wannabes
flooding gyms and fitness centers around the country in search
of the pre-Governor physique of everybody’s favorite Terminator.
Unfortunately, although “Pumping Iron” is a great film concerning
the intriguing world of competitive bodybuilding, it is a little
light in the actual details about what it takes to build a Schwarzenegger
body.
One
of the “secrets” that Arnold and other bodybuilders of his generation
used to develop their jaw-dropping physiques was Supersets. A
superset involves combining two exercises together with no rest
in between them. A superset can be used for the same bodypart
or it can be used for two separate (usually opposing) bodyparts.
Arnold, Franco, Robby and the rest of the “Pumping Iron” crew
favored using supersets for the chest and back. Combining these
two opposing bodyparts together is perfect for the ultimate pump.
The pushing movements of the chest coupled with the pulling action
of the back actually make each individual exercise more effective.
Surprisingly, your strength on each set will actually increase
as the pump progresses. If you’re ready for the superior upper
body pump (chest, back, shoulders and arms all benefit from this
combination), give this chest and back superset a try.
Superset
1 – Barbell Bench Press supersetted with Wide-Grip Chins.
Start off the chest-back superset with the exercise combination
of Barbell Bench Presses with Wide-Grip Chins. These two premier
exercises are perfect for starting off the chest and back workout.
Bench
Press
- This King of the Upper Body exercises is still the best movement
for adding inches to the pectorals, triceps and anterior deltoids.
The bench press exercise will develop the middle and outer part
of the pecs. This is what is referred to as the “belly” of the
muscle. It is the central area of that bodypart and the development
of this part of the muscle will greatly enhance the overall mass
of that muscle group.
The
bench press is one of the premier exercises for developing the
central part of the pectorals. However, the bench press can affect
other areas of this muscle depending upon the execution of the
movement. If the hands are positioned wider than shoulder width
on the bar, the outer pectorals and front deltoids will be most
affected. If the hands are positioned in a more narrow position
on the bar, the central area of the pecs and the triceps will
be more stimulated. If the bar is lowered to the collarbone instead
of further down on the chest, the upper pecs will be affected
more than the lower pecs.
After
lying on the bench with the feet firmly planted on the floor,
grip the bar slightly wider than shoulder width. Many bodybuilders
make the error of holding the bar too close (only shoulder width
or less) in the mistaken assumption that they will be stronger
with a closer grip. Although a narrow grip may feel stronger,
the truth is that the triceps will be activated more then the
targeted muscle thus making this less of a chest movement than
originally intended. For maximum stimulation of the chest, use
a grip slightly wider than shoulder width.
After taking the bar off the bench press rack, slightly arch the
lower back and stick your chest out. This position puts the pecs
at the forefront of the action and reduces the impact on the front
deltoids. I've seen many people do just the opposite when performing
the Bench Press. They will let their chest cave in and overextend
their arms at the completion of the movement. This turns one of
the best chest movements into a great anterior deltoid builder.
To build the pecs, expand your ribcage and keep the pecs held
high throughout this chest movement and all the others.
As you lower the bar, be aware of where your arms are during the
movement. Pull the elbows back as the bar descends to stretch
the pectorals and keep the triceps involvement to a minimum. Allowing
the elbows to drift forward will turn the Bench Press into more
of an upper arm exercise than the chest mass-builder it was designed
to be.
Perform a full movement with the Bench Press and watch your pecs
develop. Grab the bar with the correct grip and expand your chest
as you execute this exercise. Many people who say that the Bench
Press does nothing to build the pecs are probably using too much
weight and have sacrificed form for ego. Slowly develop your strength
on the Bench Press as you maintain perfect form and your pecs
will respond. They won't have a choice.
Advanced bodybuilders should do an average of 4 sets on the bench
press exercise. I will usually begin with a warm-up set of 12-15
repetitions and then gradually add weight each set until I reach
my heaviest poundage on the last set. My second set will be a
weight that allows me 10 repetitions, the third set 8 repetitions
and the fourth set will allow for only 5-6 repetitions. This method
of pyramiding the weight each set allows the muscles and tendons
to become accustomed to the increasing weight and forces the muscles
to work harder each set which will result in more mass in the
pectorals.
Wide-Grip Chins
– Immediately after you finish a set of Bench Presses, jump off
the bench and head on over to the chinning bar. Don’t substitute
this premier lat building exercise for the lat pulldown machine
or any other pseudo back builder. Wide-Grip Chins are the best
exercise for building the upper lats and creating the wide, three-dimensional
look that bodybuilders are known for.
To
perform wide-grip chins properly, grab the chinning bar with your
hands slightly wider than shoulder width. The area just beyond
where most chinning bars are bent is the perfect grip for most
bodybuilders. Keep the tension on your lats by not locking out
your elbows. Arch the lower back in the starting position and
tilt your head back so you’re looking at the ceiling. Maintaining
that position, pull yourself up to the chinning bar, aiming to
touch your clavicle to the bar. With your lower back arched, your
elbows will be pulled back which forces the upper lats to contract.
As you return to the starting position, don’t lose that arch in
your lower back and don’t lock out your elbows at the bottom.
Instead, keep looking at the ceiling, a position that will maintain
the tension on those lats and set you up perfectly for the next
rep. Dorian Yates always said that the key to building lats is
to arch the lower back during each exercise. That leads to a greater
contraction and builds more muscle.
When you become very good at wide-grip chins, you can start to
add more resistance by strapping on more weight by way of a weight
belt. When you have the strength to do 10-12 repetitions of wide-grip
chins with your own bodyweight, you can begin to add more additional
weight to the weight belt to make the exercise more difficult.
This added resistance will only add more inches of muscle to those
upper lats, increasing the width of your back and your whole upper
body.
I
do a total of four sets of Wide-Grip Chins. I pump out an average
of 10-12 repetitions each set after performing a set of Bench
Presses. The ever-expanding pump between the chest and back will
actually increase your strength each set. The blood in the lats
and biceps will help to make the Bench Presses feel lighter and
the expansion in the pecs and triceps will likewise lighten the
load on the Wide-Grip Chins. After completing four sets of Barbell
Bench Presses supersetted with Wide-Grip Chins, your upper body
will feel pumped like never before.
Superset
2 – Incline Dumbbell Press supersetted with Barbell Rows
The second superset continues with two great basic exercises for
the chest and back. The Incline Dumbbell Press is a great movement
for building the upper area of the chest and Barbell Rows are
the number one movement for building mass and thickness into the
lats.
Incline
Dumbbell Press - The incline dumbbell press is
one of my favorite chest exercises because it allows for the use
of heavy weights along with the stretch and contraction of a typical
isolation movement. The combination of these two factors shapes
up to be a real mass-builder.
For this exercise, I use an incline bench that is positioned at
the 30 degree angle. If you can find a specially designed bench
that is shaped with a hump at the lower back level, you are in
luck. This bench will automatically arch your back, thus sticking
the chest out so you keep the shoulders out of the movement and
really hit the pecs instead.
Begin
the exercise with the palms facing forward and the elbows pulled
back at the shoulder level. Arch the lower back with the ribcage
expanded and feel the stretch in the upper pecs before pressing
the dumbbells back overhead. Don't push the dumbbells up in a
straight line, instead bring them together at the top of the movement
in order to peak contract the upper pecs.
As
you lower the dumbbells, attempt to touch the anterior deltoids
with the inside plates of the dumbbell. The arc of the movement
should resemble an upside down V. I remember watching a videotape
of professional bodybuilder Rich Gaspari performing this movement
and he would actually tilt the dumbbell at the bottom portion
of the exercise in order to achieve an exaggerated stretch which
resulted in an even greater contraction when he pushed the dumbbells
to the top.
I
do a total of 3 sets on the Incline Dumbbell Press. The first
set is moderately heavy and allows me to get into the groove of
the movement. This set will usually be performed for 10 reps.
The next two sets are much heavier and will only allow me a maximum
of 5-7 reps. These last two sets are the real mass-builders.
Bent-over
Barbell Rows – This exercise is the bread and
butter of big, thick lats. It is to lats what squats are to the
thighs or barbell bench presses are to the chest. If you are not
performing it regularly, it should not be a mystery as to why
you don’t have thick lats. Done correctly, bent-over barbell rows
stimulate growth – not only in the lats but also the biceps, forearms,
lower back, hamstrings, rear delts, inner traps, teres major and
infraspinatus. Talk about a basic exercise!
Many
modern-day bodybuilders prefer using the Dorian Yates version
of bent-over barbell rows. Dorian’s version of tilting the upper
body at a 70 degree angle to the floor and using an underhand
grip is probably the most poorly executed exercise currently being
used in gyms around the country. Most bodybuilders I’ve seen attempting
it usually tilt their upper body so high, they’re nearly standing
up. At this angle, they have no choice but to pull the barbell
into their hips instead of their ribcage. The result is an incorrectly
executed movement and a lack of lat thickness.
To perform bent-over rows the old-fashioned “Pumping Iron” way,
take an overhand, slightly wider-than-shoulder-width grip on the
barbell and position your hands in the same position that your
hands would be if you were going to do barbell bench presses.
In fact, I like to think of barbell rows as a bench press turned
upside down.
With the correct grip on the bar, stand on a block of wood. The
extra height will allow the barbell to come down a few inches
further so the lats can get a good stretch before it makes contact
with the floor. Keeping the knees bent and the lower back arched,
forcefully pull the barbell into the solar plexus (the area right
between the lower pecs and the upper abs). As the bar comes up,
keep the elbows flared out to the sides.
Slowly lower the bar for a good stretch but don’t let it touch
the floor. Keeping your back arched and the knees bent throughout
the movement, forcefully pull the bar back to the solar plexus
with the elbows flared out to the sides. This is a basic power
movement so don’t be afraid to pile on the plates. Using heavy
weights with good form will develop massive, thick lats to balance
out all the width that you’ll be developing from the wide-grip
chins.
The
main mistakes people make on this exercise include taking too
narrow of a grip on the barbell, letting the elbows come too close
to the body instead of flaring them out, bringing the upper body
above parallel to the floor at the finish of the exercise, not
arching the lower back and keeping the knees straight. The bent-over
barbell row is a true basic exercise that involves many bodyparts
so it should be performed with great care in order to avoid lower-back
injuries or putting the stress on the biceps instead of the lats.
I will usually perform 3-4 sets of the Barbell Row. I begin with
a moderately heavy weight for a good 10 reps. I add weight each
succeeding set aiming for 8 reps on the second set and 6 reps
on the third set. I will do each set of Barbell Rows immediately
following a set of Incline Dumbbell Presses. You won’t believe
the expansion in your upper body at the end of this superset.
Your chest and lats will be so pumped, you will trouble recognizing
yourself in the gym mirror.
Superset
3 – Dumbbell Flyes supersetted with Seated Cable Rows
The first two supersets of this chest-back combo focused on the
basic exercises which are the real mass builders. At this point,
your arms should be pumped to the max due to all the heavy work
you have subjected them to during your chest and back superset.
The wise move now would be to superset a mass-building isolation
exercise like dumbbell flyes with a mass-building back exercise
that is slightly less intense than the heavy-duty barbell rows.
Flat
Dumbbell Flyes –
After performing the basic mass-builders for my chest, I will
normally include dumbbell flyes in my chest routine. Dumbbell
flyes allow for a full stretch and contraction of the pectorals
while still using heavy poundages. However, because this exercise
does not use the triceps during the execution of the movement,
it isolates the chest without involving the arms.
To
properly perform the flat dumbbell flye, lay down on a flat bench
with the feet off the floor. I like to bend the knees and cross
my legs at the ankles. By elevating the feet, all the tension
is on the pecs and not the legs. Holding the dumbbells overhead
with the palms facing each other, expand the ribcage and keep
the chest held high throughout the exercise.
Keeping
the elbows slightly bent, slowly lower the arms in a wide, circular
arc so the dumbbells travel down and out. Maintaining the position
of the arms, squeeze them back up to their starting point directly
over the chest. I stop the movement about 10" short of the
dumbbells touching. This maintains constant tension on the outer
pectoral muscles.
I like to think of the analogy that Arnold used in the book, "Pumping
Iron" when performing the Flye exercise. Arnold equated this
movement with "hugging a tree". Keep the arms bent but
make sure to arc the arms out as they descend to the bottom of
the exercise in order to really stretch the pectorals.
The Flat Dumbbell Flye is an awesome exercise for the outer pecs.
It keeps the triceps out of the movement but still allows for
the use of heavy poundages in order to bulk up the pecs. Just
be careful not to bend the arms too much during the course of
the movement and press the weight back up with the triceps. Don't
make the mistake of turning this exercise into a Flat Dumbbell
Press when it is a Flye movement.
I do a total of three sets on the Flat Dumbbell Flye. The first
set allows me to do ten reps to get the feel of the movement.
I increase the weight over the next two sets, aiming for 6-8 reps
each set.
Seated
Cable Rows - Although this exercise uses cables
instead of barbells or dumbbells, it’s still a real basic exercise
for building size and thickness since it involves the lats, lower
back, biceps, forearms and even the hamstrings to a lesser extent.
It’s the perfect exercise to follow a heavy barbell movement like
bent-over rows.
With the knees bent and the lower back arched, grab the handle
attached to the cable. Pull the attachment into the stomach as
you bring the upper body back until it is perpendicular to the
floor. It’s important to keep your lower back arched with the
chest stuck out in the finished position as the handle is pulled
into the ribcage. Keep the elbows close to the body throughout
the movement. The elbows should brush against the ribs as they
are brought back to the finished position.
To return to the beginning of the movement, keep the lower back
arched and slowly lower the weight, stretching the lats. It’s
acceptable to let the upper body lean forward as long as the lower
back remains arched and flexed. The lower back is the weak link
in the chain so it’s very important to keep this area tight. As
with the wide-grip chins, you want to avoid locking the elbows
in the starting position. Keep a slight bend in the elbows to
maintain the tension on the latissimus muscles.
I
do a total of 3 sets for each exercise in this superset. There
is a tremendous feeling of satisfaction after completing this
superset because I know in my mind that most of the hard work
is over. At this point, my pecs and lats are so pumped, my skin
is on the verge of ripping. OK, that’s a slight exaggeration but
if you’ve never felt a full-blown chest and back pump simultaneously,
it’s a feeling you will treasure.
The
Finishing Touch
To finish off the workout, I like to end with a classic “Pumping
Iron” favorite, the Dumbbell Pullover. Pullovers are a great exercise
to end the chest-back superset because it works both of these
bodyparts at the same time. The stretch portion of the Dumbbell
Pullover lengthens the lats while the contracted position works
the upper-inner pecs. It’s a rarely used exercise that should
never have been forgotten.
Dumbbell
Pull-overs – Dumbbell Pull-overs are a great exercise
that involves not only the upper pecs but also the lats and the
serratus magnus muscles. Since the movement is essentially over
the head, the upper pecs are receiving the majority of the tension
and the close grip ensures that the inner pecs are also affected.
In
addition to the upper-inner pecs, dumbbell pull-overs are great
for expanding the ribcage and developing the important serratus
muscles. Located at the top of the ribcage, the serratus are short,
thick muscles that add so much to the finished look of the abdominal
region. Combined with developed, well-defined abdominals and intercostal
muscles, the serratus is an integral part of the finished physique.
The Pull-overs is one of the best exercises for this hard to develop
muscle.
In
order to perform the dumbbell pull-over, lay on an exercise bench
sideways with only the upper back making contact with the bench.
Hold a single dumbbell with both hands by placing the palms of
the hands on the underside of the plates.
Keeping the hips low throughout the movement, take a deep breath
and expand the ribcage while simultaneously lowering the dumbbell
until it is parallel with the head. Keep the elbows slightly bent
while maintaining the arms in the same position during the performance
of the exercise.
Another
added benefit of the Dumbbell Pull-over is the effect it has on
the ribcage. Pull-overs are often recommended for teenage bodybuilders
as the primary exercise for expanding the ribcage. I can attest
to the effectiveness of this statement as I began training at
14 years old and I used the Dumbbell Pull-over exercise with each
chest workout. Today, my ribcage is very full and wide. This is
an asset in bodybuilding competition with poses such as the side
chest pose, the front double biceps and the front lat spread.
Bodybuilders who lack a big ribcage often appear narrow when viewed
from the front or side positions.
I
do this exercise for 2-3 sets at the end of my chest routine.
The first set is with a moderately heavy dumbbell for 12 deep
reps followed by a heavier dumbbell for 8-10 reps for the second
and third set. This exercise is much more effective when a full
arc (from overhead to parallel with the bench) is used. Good form
is very important with the Dumbbell Pull-over movement.
Well, that’s it, the full Chest-Back superset. Give it a try the
next time you hit the gym and be prepared for the ultimate upper
body pump. Before long, you will be able to hit side chest shots
and three-quarter back poses in your mirror and you might possibly
start to resemble a certain Austrian born bodybuilder who was
the inspiration for so many of us to start pumping iron in the
first place. As Arnold himself once said, “A pump is better than…”,
oh, never mind, just go see the movie.
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