The In-Set Superset
is a great training concept that
I normally use for hitting a single
bodypart from a couple of different
angles in one set. All you need
are two exercises that share a
similar start position, then you
alternate reps of each.
A
good example is the lying tricep
extension and the close-grip bench
press. Both share the same position
with the bar locked out over your
chest.
The
In-Set Superset is a powerful
technique that can not only save
you training time but really allow
you to hit a target muscle VERY
hard and very efficiently.
So
why not do it with two DIFFERENT
bodyparts!
In this, it's for two antagonistic
bodyparts...back and chest...going
back between dumbell flyes and
dumbell pullovers (they share
a similar top position, with your
arms directly over your body).
This
is going to allow you to target
a lot of upper body muscle mass
in one set, really demanding a
lot from your back and your chest.
The
reason I went with dumbell flyes
over presses is that the dumbell
pullover is most likely going
to be the weaker exercise of the
two for you. If you use a heavy
weight for the presses, then you
won't have a prayer of doing a
rep of the pullovers :). Using
the flye for the exercise will
be your best bet. Even then, it's
not going to be easy!
Also,
I prefer to do these on the Swiss
ball because of how you can easily
adjust your body position for
both flyes and for pullovers (especially
pullovers).
So
here's what it looks like:
Then
back up to the top of the flye.
Now
push the dumbells together and
hold them together to begin the
pullover.
You'll
see in this one, to counterbalance
the weight behind my head, I'm
dropping my hips down. If you're
using lighter weights, this won't
be as much of an issue (meaning
I probably should have used lighter
weights ;)...
The
nice thing about this combination
is that the pullover does, to
some extent, also hit the lower
chest, so you're getting the chest
in both exercises.
I
have to say, I was really impressed
with how tough this one turned
out to be and I'm absolutely going
to be working up some combinations
with other antagonistic bodyparts.
And
as I mentioned above, this is
a great way to hit multiple bodyparts
in one shot. One of the benefits
of hitting antagonistic parts
is the reduction of reciprocal
inhibition in the nervous system,
i.e. when you work the chest,
you'll be a bit stronger in the
back right after and vice versa.
This combination takes advantage
of that.
