Superset Workout: Push-Pull Combos for Gains

Killer Pumps, Structural Balance

The Upper-Body Superset Workout

Supersets make your training more efficient, more effective, and a lot more fun. Check out this classic superset workout to improve your pushing and pulling strength, then cap it off with the bro superset for arms:

I love antagonist supersets that train opposing muscle groups in the same plane of motion. A classic push/pull superset would be the barbell bench press paired up with the barbell bent-over row. Another would be the flat dumbbell bench press paired with the single-arm dumbbell row or any chest-supported row variation.

Want to simplify it even more? Do a strict bodyweight push-up and a bodyweight inverted row.

My favorite vertical push/pull superset is the overhead barbell press paired up with a strict pull-up. Alternatively, you can pair the dumbbell overhead press with a lat pulldown. Or keep it simple with a dip variation paired with a pull-up variation.

Towel Curls

Call it the "bro superset." I often finish my upper-body workouts with a finisher that includes supersetting biceps and triceps. My personal favorite pairs up kettlebell towel curls and body weight skull crushers.

Remember, specific exercise selection is personal preference, so choose exercises that you enjoy and that offer you the most "value for time." Most importantly, focus on supersetting antagonist movement patterns.

These classic push/pull supersets result in killer pumps, help maintain structural balance in your upper body, and make your training more enjoyable.

Tanner Shuck is a former Division 1A football player and accomplished CrossFit athlete. He specializes in competitive fitness, with emphasis on training absolute and relative strength. Tanner is an online coach and personal trainer based out of Dubai, UAE. Follow on Instagram