10 Push-Pull Superset Ideas for Your Routine

Push-pull supersets are an effective way to maximize your time in the gym and create a balanced workout routine for building muscle. These supersets pair exercises that target opposing muscle groups – pushing exercises primarily work the chest, shoulders, and triceps, while pulling exercises focus on the back and biceps. By incorporating compound movements, which engage multiple muscle groups simultaneously, push-pull supersets enhance overall strength and efficiency. Here are 10 push-pull superset ideas to incorporate into your workout routine:

1. Bench Press and Bent-Over Rows

• Push (Bench Press): 4 sets of 8-10 reps

• The bench press is a compound exercise that targets the pectoral muscles, deltoids, and triceps.

• Maintain a controlled motion, keeping your feet flat on the floor and your back pressed against the bench.

• Pull (Bent-Over Rows): 4 sets of 8-10 reps

• This compound exercise focuses on the lats, rhomboids, and biceps.

• Ensure a straight back, hinge at the hips, and pull the barbell towards your lower rib cage.

2. Push-Ups and Pull-Ups

• Push (Push-Ups): 4 sets of 12-15 reps

• Push-ups, a form of bodyweight exercises, work the chest, shoulders, and triceps.

• Keep your body in a straight line from head to heels, and lower your chest to just above the ground.

• Pull (Pull-Ups): 4 sets of 8-10 reps

• Pull-ups, another type of bodyweight exercises, target the upper back and biceps.

• Use a full range of motion, bringing your chin above the bar.

3. Overhead Shoulder Press and Lat Pulldowns

• Push (Overhead Shoulder Press): 4 sets of 8-10 reps

• This exercise strengthens the deltoids and triceps, promoting muscle hypertrophy. As an alternative, you can perform a dumbbell overhead press after a Dumbbell ‘L’ Raise to pre-exhaust the shoulder muscles.

• Press the weights overhead, keeping your core tight and back straight.

• Pull (Lat** Pulldowns):** 4 sets of 8-10 reps

• Lat pulldowns focus on the lats and biceps, aiding in muscle hypertrophy.

• Pull the bar down to your chest, squeezing your shoulder blades together.

4. Incline Dumbbell Press and Seated Cable Rows

• Push (Incline Dumbbell Press): 4 sets of 8-10 reps

• Targets the upper chest, shoulders, and triceps, enhancing upper body strength.

• Press the dumbbells upward at an angle, keeping your elbows slightly bent.

• Pull (Seated Cable Rows): 4 sets of 8-10 reps

• Works the mid-back, lats, and biceps, contributing to upper body strength.

• Perform these exercises with minimal rest between sets to increase workout intensity.

• Pull the handle towards your torso, keeping your back straight and elbows close to your body.

5. Tricep Dips and Bicep Curls

• Push (Tricep Dips): 4 sets of 10-12 reps

• Focuses on the triceps, chest, and shoulders, which are essential arm muscles.

• Lower yourself until your elbows are at a 90-degree angle, then press back up.

• Targeting the same muscle group can be beneficial for pre-exhaustion and complementary action.

• Pull (Bicep Curls): 4 sets of 10-12 reps

• Targets the biceps, another key part of the arm muscles.

• Curl the weights up towards your shoulders, keeping your elbows stationary.

6. Military Press and Face Pulls

• Push (Military Press): 4 sets of 8-10 reps

• Strengthens the shoulder muscles and triceps.

• Press the barbell overhead, keeping your core engaged and spine neutral.

• Pull (Face Pulls): 4 sets of 10-12 reps

• Works the rear deltoids and upper back. Effective for building muscle mass in the upper back and rear delts.

• Pull the rope towards your face, keeping your elbows high and squeezing your shoulder blades.

7. Push-Up Variations (e.g., Diamond Push-Ups) and Cable Hammer Curls

• Push (Push-Up Variations): 4 sets of 12-15 reps

• Diamond push-ups target the triceps more intensely and are great for muscle endurance.

• Form a diamond shape with your hands and perform the push-up, focusing on keeping your elbows close to your body.

• Pull (Cable Hammer Curls): 4 sets of 10-12 reps

• Focuses on the biceps and forearms. This exercise is excellent for muscle growth and muscle endurance by achieving peak tension in the contracted position.

• Curl the rope attachment up towards your shoulders, keeping your palms facing each other.

8. Decline Bench Press and Single-Arm Dumbbell Rows

Push (Decline Bench Press): 4 sets of 8-10 reps

Targets the lower chest, shoulders, and triceps. This exercise is excellent for developing upper body strength and core stability, particularly in the chest and back muscles.

Press the barbell upward, maintaining control throughout the movement.

Pull (Single-Arm Dumbbell Rows): 4 sets of 8-10 reps per arm

Works the lats, mid-back, and biceps. This exercise also enhances core stability.

Pull the dumbbell towards your hip, keeping your back flat and core engaged.

9. Shoulder Raises (Front and Lateral) and Lat Pulldowns

• Push (Front Shoulder Raises): 4 sets of 10-12 reps

• Strengthens the front deltoids and improves shoulder strength.

• Lift the weights straight in front of you to shoulder height, then lower them slowly.

• Pull (Lat Pulldowns): 4 sets of 8-10 reps

• Focuses on the lats and biceps. Upper body exercises like these are crucial for a well-rounded workout program and enhancing shoulder strength.

• Pull the bar down to your chest, engaging your back muscles.

10. Cable Flyes and Face Pulls

• Push (Cable Flyes): 4 sets of 10-12 reps

• Targets the chest muscles.

• A superset workout combining cable flyes and face pulls can effectively target specific muscle groups and achieve better muscle activation and muscle growth.

• Bring the cable handles together in front of you in a hugging motion, keeping a slight bend in your elbows.

• Pull (Face Pulls): 4 sets of 10-12 reps

• Works the rear deltoids and upper back.

• Pull the rope towards your face, ensuring your elbows are high and your shoulder blades are squeezed together.

Tips for Push-Pull Supersets:

1. Maintain Proper Form: Focus on proper form and technique for each exercise to prevent injuries and maximize results.

2. Rest Between Sets: Allow a brief rest (30-60 seconds) between each exercise within the superset. After completing both exercises, take a slightly longer rest (1-2 minutes) before starting the next superset. This helps maintain exercise intensity throughout your workout.

3. Progressive Overload: Gradually increase the weight or resistance as you become stronger to continue challenging your muscles.

4. Warm-Up: Start with a warm-up set for each exercise to prepare your muscles and joints.

5. Adjust Repetitions and Sets: Modify the number of repetitions and sets based on your fitness level and goals.

6. Hydration and Recovery: Stay hydrated throughout your workout, and prioritize post-workout recovery with stretching and adequate nutrition.

7. Target Different Muscle Groups: Ensure you are targeting different muscle groups and maintaining muscle balance by working opposing muscle groups and different types of deltoid muscles in the shoulders. This helps in preventing muscle imbalances and promotes overall strength.

10 Push-Pull Superset Ideas for Your Routine

Push-pull supersets are an effective way to maximize your time in the gym and create a balanced workout routine for building muscle. By enhancing workout efficiency, these supersets pair exercises that target opposing muscle groups – pushing exercises primarily work the chest, shoulders, and triceps, while pulling exercises focus on the back and biceps. Here are 10 push-pull superset ideas to incorporate into your workout routine:

1. Bench Press and Bent-Over Rows

• Push (Bench Press): 4 sets of 8-10 reps
  Targets the pectoral muscles, deltoids, and triceps. Maintain a controlled motion, keeping your feet flat on the floor and your back pressed against the bench.

• Pull (Bent-Over Rows): 4 sets of 8-10 reps
  Focuses on the lats, rhomboids, and biceps. Ensure a straight back, hinge at the hips, and pull the barbell towards your lower rib cage.

2. Push-Ups and Pull-Ups

• Push (Push-Ups): 4 sets of 12-15 reps
  Works the chest, shoulders, and triceps. Keep your body in a straight line from head to heels, and lower your chest to just above the ground.

• Pull (Pull-Ups): 4 sets of 8-10 reps
  Targets the upper back and biceps. Use a full range of motion, bringing your chin above the bar.

3. Overhead Shoulder Press and Lat Pulldowns

• Push (Overhead Shoulder Press): 4 sets of 8-10 reps
  Strengthens the deltoids and triceps. Press the weights overhead, keeping your core tight and back straight.

• Pull (Lat Pulldowns): 4 sets of 8-10 reps
  Focuses on the lats and biceps. Pull the bar down to your chest, squeezing your shoulder blades together.

4. Incline Dumbbell Press and Seated Cable Rows

• Push (Incline Dumbbell Press): 4 sets of 8-10 reps
  Targets the upper chest, shoulders, and triceps. Press the dumbbells upward at an angle, keeping your elbows slightly bent.

• Pull (Seated Cable Rows): 4 sets of 8-10 reps
  Works the mid-back, lats, and biceps. Pull the handle towards your torso, keeping your back straight and elbows close to your body.

5. Tricep Dips and Bicep Curls

• Push (Tricep Dips): 4 sets of 10-12 reps
  Focuses on the triceps, chest, and shoulders. Lower yourself until your elbows are at a 90-degree angle, then press back up.

• Pull (Bicep Curls): 4 sets of 10-12 reps
  Targets the biceps. Curl the weights up towards your shoulders, keeping your elbows stationary.

6. Military Press and Face Pulls

• Push (Military Press): 4 sets of 8-10 reps
  Strengthens the shoulders and triceps. Press the barbell overhead, keeping your core engaged and spine neutral.

• Pull (Face Pulls): 4 sets of 10-12 reps
  Works the rear deltoids and upper back. Pull the rope towards your face, keeping your elbows high and squeezing your shoulder blades.

7. Push-Up Variations (e.g., Diamond Push-Ups) and Cable Hammer Curls

• Push (Push-Up Variations): 4 sets of 12-15 reps
  Diamond push-ups target the triceps more intensely. Form a diamond shape with your hands and perform the push-up, focusing on keeping your elbows close to your body.

• Pull (Cable Hammer Curls): 4 sets of 10-12 reps
  Focuses on the biceps and forearms. Curl the rope attachment up towards your shoulders, keeping your palms facing each other.

8. Decline Bench Press and Single-Arm Dumbbell Rows

• Push (Decline Bench Press): 4 sets of 8-10 reps
  Targets the lower chest, shoulders, and triceps. Press the barbell upward, maintaining control throughout the movement.

• Pull (Single-Arm Dumbbell Rows): 4 sets of 8-10 reps per arm
  Works the lats, mid-back, and biceps. Pull the dumbbell towards your hip, keeping your back flat and core engaged.

9. Shoulder Raises (Front and Lateral) and Lat Pulldowns

• Push (Front Shoulder Raises): 4 sets of 10-12 reps
  Strengthens the front deltoids. Lift the weights straight in front of you to shoulder height, then lower them slowly.

• Pull (Lat Pulldowns): 4 sets of 8-10 reps
  Focuses on the lats and biceps. Pull the bar down to your chest, engaging your back muscles.

10. Cable Flyes and Face Pulls

• Push (Cable Flyes): 4 sets of 10-12 reps
  Targets the chest muscles. Bring the cable handles together in front of you in a hugging motion, keeping a slight bend in your elbows.

• Pull (Face Pulls): 4 sets of 10-12 reps
  Works the rear deltoids and upper back. Pull the rope towards your face, ensuring your elbows are high and your shoulder blades are squeezed together.

Tips for Push-Pull Supersets:

• Maintain Proper Form: Focus on proper form and technique for each exercise to prevent injuries and maximize results.

• Rest Between Sets: Allow a brief rest (30-60 seconds) between each exercise within the superset. After completing both exercises, take a slightly longer rest (1-2 minutes) before starting the next superset.

• Progressive Overload: Gradually increase the weight or resistance as you become stronger to continue challenging your muscles. This helps manage muscle fatigue and ensures continuous improvement.

• Warm-Up: Start with a warm-up set for each exercise to prepare your muscles and joints.

• Adjust Repetitions and Sets: Modify the number of repetitions and sets based on your fitness level and goals.

• Hydration and Recovery: Stay hydrated throughout your workout, and prioritize post-workout recovery with stretching and adequate nutrition.

• Target Different Muscle Groups: Ensure you are targeting different muscle groups and maintaining muscle balance by working opposing muscle groups. This helps in preventing muscle imbalances and promotes overall strength.

Sample Weekly Push-Pull Superset Workout Plan

This sample plan incorporates push-pull supersets into a weekly routine that targets all major muscle groups while managing training volume. Adjust the weights, sets, and repetitions based on your fitness level and goals.

Day 1: Upper Body Push-Pull (Chest and Back)

• Superset 1:Bench Press (4 sets of 8-10 reps) Bent-Over Rows (4 sets of 8-10 reps)

• Superset 2:Incline Dumbbell Press (4 sets of 8-10 reps) Seated Cable Rows (4 sets of 8-10 reps)

Day 2: Lower Body and Core

• Superset 1:Squats (4 sets of 10-12 reps) Deadlifts (4 sets of 8-10 reps)

• Superset 2:Leg Press (4 sets of 10-12 reps) Leg Curls (4 sets of 10-12 reps)

• Core:Plank (3 sets of 60 seconds) Russian Twists (3 sets of 20 reps per side)

Day 3: Rest or Active Recovery

• Light cardio (30 minutes) or yoga/stretching

Day 4: Upper Body Push-Pull (Shoulders and Arms)

• Superset 1:Overhead Shoulder Press (4 sets of 8-10 reps) Lat Pulldowns (4 sets of 8-10 reps)

• Superset 2:Tricep Dips (4 sets of 10-12 reps) Bicep Curls (4 sets of 10-12 reps)

Day 5: Full Body Push-Pull

• Superset 1:Push-Ups (4 sets of 12-15 reps) Pull-Ups (4 sets of 8-10 reps)

• Superset 2:Decline Bench Press (4 sets of 8-10 reps) Single-Arm Dumbbell Rows (4 sets of 8-10 reps per arm)

• Core:Bicycle Crunches (3 sets of 20 reps per side) Hanging Leg Raises (3 sets of 12-15 reps)

Day 6: Cardio and Flexibility

• 30-45 minutes of cardio (running, cycling, or swimming)

• 20 minutes of stretching or yoga

Day 7: Rest

Conclusion

Incorporate these push-pull supersets and workout into your strength training routine to target various muscle groups effectively while saving time in the gym. Adjust the weights and repetitions to match your fitness level and goals, and remember to listen to your body and prioritize safety and proper technique. By integrating these exercises into your routine, you can build strength, improve muscle definition, and enhance overall fitness.