Upper Body Superset Workout for Muscle Gain [Science-Backed]

Key Takeaways

• You’ll save time by incorporating supersets, reducing rest between exercises for maximum efficiency.
• You’ll maximize intensity by keeping rest times minimal and incorporating eccentric training into your workouts.
• Your muscles will grow thanks to increased time under tension, especially with exercises like cable flies and deficit push-ups.

Want to build muscle and get stronger in less time?

This guide takes you through an upper body superset workout designed to maximize efficiency and results. If you’re short on time but still want to achieve an effective workout, this plan will show you how to pack in maximum gains without hours in the gym.

In this expert review, we analyze, critique, and expand on Dr. Mike and Dana Hamm's approach upper body superset workouts. Our team, with over 300 published articles and an exercise scientist with 20+ years of gym experience, has carefully reviewed their methods to bring you the most effective, science-backed strategies.

What makes our guide different?

• Carefully reviewed and fact-checked by experts with over 300 published articles, including an exercise scientist with 20+ years of experience in the gym.
• We include little-known tips to optimize your workouts and avoid common mistakes.
• An expert workout plan based on Dr. Mike and Dana Hamm's insights to maximize muscle growth and endurance.

Ready to get started on your journey to more muscle and less fat? Keep reading to discover the secrets to an efficient and powerful upper body workout.

Related:

• Maximize Your Workout with Full-Body Supersets
• Superset Benefits for Bodybuilding: Science-Backed Guide by Experts
• 9 Underrated Exercises for Your Abs, Chest, Back & More

In a Nutshell: Upper Body Superset Workout

Introduction to Supersets Workouts

Supersets are a powerful tool in your workout arsenal. They involve performing two exercises back-to-back with little to no rest in between. This method not only saves time but also increases the intensity of your workout. You’ll engage multiple muscle groups, enhance your endurance, and boost overall performance.

When you pair exercises that target opposing muscle groups, you maximize efficiency. For instance, you can pair a pushing movement with a pulling movement. This allows one muscle group to recover while the other is working hard. It’s an effective way to build strength and muscle without extending your gym time.

The Benefits of Supersets

• Time Efficiency: Supersets reduce the time spent resting between sets. You can fit more work into a shorter period.
• Increased Intensity: By minimizing rest, you keep your heart rate elevated, enhancing cardiovascular endurance.
• Muscle Hypertrophy: The continuous tension on muscles promotes growth through increased time under tension.
• Variety: Supersets allow you to mix and match exercises, keeping your workouts fresh and engaging.
• Improved Recovery: Alternating muscle groups gives the fatigued muscles a chance to recover while you work another group.

Equipment Needed

To effectively complete this upper body superset workout, a few essential pieces of equipment are required. Here's a breakdown of the key tools you'll need to get started:

• Dumbbells: These are crucial for a variety of exercises, particularly for targeting your shoulders, arms, and chest. They allow for a wide range of motion and enable you to work on both strength and endurance.
• Cable Machine: The cable machine is vital for exercises like cable flys, tricep pushdowns, and curls. It provides constant tension throughout the movement, which is key for muscle hypertrophy and maximizing the intensity of supersets.
• Pull-up Bar: For assisted pull-ups, a pull-up bar is necessary. This allows you to target your back, lats, and biceps effectively. Resistance bands can be used for assistance if you're unable to perform unassisted pull-ups.
• Bench: A bench is needed for exercises like deficit push-ups and the pullover machine. It helps in adjusting body position for different angles, which is essential for targeting multiple muscle groups in the chest and shoulders.

Having access to these pieces of equipment will allow you to complete the full range of exercises and get the most out of your upper body superset workout. Make sure to use proper form with each piece of equipment to avoid injury and maximize efficiency.

Superset 1: Deficit Push Ups and Assisted Pull Ups

The first superset involves deficit push ups paired with assisted pull ups. This combination targets both the chest and back, ensuring a balanced workout. Start with deficit push ups to engage your chest, triceps, and front delts. The deficit increases the range of motion, making the exercise more challenging.

Immediately follow with assisted pull ups. This exercise focuses on your back, lats, and biceps. The transition is smooth since you’re working opposing muscle groups. This method keeps your workout intense while allowing for muscle recovery.

Adjusting Push Ups for Your Level

If you struggle with regular push ups, don’t worry. You can modify them to suit your current fitness level. Kneeling push ups are a great alternative. They provide a leverage advantage, allowing you to perform more reps while building strength.

Remember, form is key. Focus on maintaining a straight line from your head to your knees or toes. Controlled movements will yield better results than rushing through the reps.

Superset 2: Cable Fly and Pullover Machine

The second superset pairs cable flies with the pullover machine. Start with cable flies to target your chest and the proximal aspect of your biceps. This exercise emphasizes the stretch and contraction of the chest muscles.

Next, transition to the pullover machine. This exercise primarily works your lats while also engaging the long head of the triceps. By alternating between these two movements, you effectively train both your chest and back, maximizing muscle engagement.

Keep your rest times minimal. Aim for sets of ten to twenty reps on both exercises. The goal is to maintain intensity and promote muscle fatigue. This pairing is excellent for increasing volume in your workout.

Different Variations for Cable Flys

Cable flies are a versatile exercise. You can switch things up to keep your workouts fresh and challenging. Here are some variations to try:

• High to Low Cable Fly: This variation targets the lower chest. Set the cables high and pull downwards.
• Low to High Cable Fly: This works the upper chest. Set the cables low and pull upwards.
• Single Arm Cable Fly: Isolate each side. This helps to address muscle imbalances.
• Incline Cable Fly: Use an incline bench. This focuses more on the upper pecs.
• Decline Cable Fly: A decline bench targets the lower chest effectively.

Each variation brings a different angle to your training. Experiment with them to find what works best for you. Remember to keep your form tight and controlled.

Superset 3: Cable Tricep Push Down and Cable Curl

Now, let’s dive into our third superset. This one pairs the cable tricep push down with the cable curl. It’s a fantastic way to hit both your triceps and biceps.

Start with the cable tricep push down. Keep your elbows close to your body. Push down with control, focusing on the contraction at the bottom. Aim for a full range of motion.

Next, switch to cable curls. Here, control is key. Keep your elbows stationary and focus on the bicep contraction. This superset allows you to work both muscle groups efficiently.

As you perform these exercises, remember the concept of myorep matching. It enhances your workout by ensuring you push your muscles to their limits.

Myorep Matching Explained

Myorep matching is a technique that can elevate your training. The idea is simple: whatever reps you achieve in the first set, you aim to match in subsequent sets. This method encourages you to push your limits.

For instance, if you complete 20 reps of a tricep push down, you’ll aim for 20 reps in your next set. If you can only manage 15, take a short rest—5 to 10 seconds—and then finish the remaining 5 reps.

This approach keeps the intensity high. It also ensures you’re not just going through the motions. You’re challenging your muscles and promoting growth.

Technique Tips for Effective Curls and Push Downs

Proper technique is crucial for maximizing results. Here are some tips for both cable curls and tricep push downs:

• For Cable Tricep Push Downs:
  • Keep your elbows tucked in. This isolates the triceps.
  • Focus on the eccentric phase. Control the weight on the way back up.
  • Don’t lock out your elbows completely. Maintain tension on the muscle.
• For Cable Curls:
  • Maintain a neutral grip. This prevents wrist strain.
  • Keep your elbows stationary. Move only your forearms.
  • Control both the lift and the lower. Slow is key for muscle engagement.

These tips will help you perform each exercise effectively. Remember, quality over quantity leads to better gains.

Final Exercise: Shoulder Finisher with Lateral Raises

To wrap up your upper body workout, it’s time for a shoulder finisher. Lateral raises are an excellent way to target your deltoids. They can be done with dumbbells or cables.

Set a goal for your lateral raises. Aim for a total of 60 to 70 reps. Take short breaks of 5 to 10 seconds between mini sets. This method keeps the burn going and the muscles engaged.

Focus on the eccentric part of the movement. Don’t rush through your reps. Control is key. Make sure your elbows lead the way as you raise the weights. This ensures you’re targeting the right muscles.

By the end of this finisher, you should feel your shoulders pumped and fatigued. It’s a strong finish to an efficient upper body workout.

Pro Tips & Tricks for Effective Superset Workouts

The Importance of Eccentric Training

Eccentric training is a key component in any effective workout. It focuses on the lengthening phase of a muscle contraction. This is when the muscle is under tension while it’s being stretched. Think of it as the lowering phase of an exercise. For example, during a bench press, it’s the slow descent of the barbell.

Why is this important? Eccentric movements can lead to greater muscle hypertrophy. They also help improve strength and control. By emphasizing the eccentric phase, you build stronger muscles and connective tissue.

Furthermore, eccentric training can reduce the risk of injury. It teaches your muscles to handle loads more effectively. This is crucial, especially when lifting heavier weights. Incorporating eccentric training into your routine will enhance your overall performance.

How to Incorporate Eccentric Training

Here are some strategies to add eccentric training into your workouts:

• Slow Down Your Reps: Spend more time on the lowering phase of each exercise. Aim for a count of three to five seconds.
• Use a Heavier Weight: Lift a weight that challenges you but allows for control during the eccentric phase.
• Focus on Form: Maintain proper form throughout the movement. This will help maximize the benefits.
• Mix It Up: Incorporate eccentric training into various exercises. This keeps your workouts interesting and effective.

By focusing on eccentric movements, you can push your limits and see significant progress in your strength and muscle size.

Maximizing Your Workout with High Intensity

High-intensity training is a game changer. It allows you to achieve more in less time. When you increase the intensity of your workouts, several benefits arise. You build strength, improve endurance, and burn more calories.

To maximize your workout, consider these techniques:

• Shorter Rest Periods: Keep your rest times between sets minimal. This maintains your heart rate and increases workout intensity.
• Compound Movements: Focus on exercises that work multiple muscle groups. Squats, deadlifts, and bench presses are great examples.
• Supersets and Circuits: Pair exercises together or perform them in a circuit format. This keeps your workouts dynamic and challenging.
• Interval Training: Incorporate intervals into your cardio sessions. Alternate between high and low intensity for better results.

Adopting a high-intensity approach will elevate your fitness level. It’s an efficient way to make the most of your gym time.

Creating a High-Intensity Upper Body Workout

To design an upper body workout that maximizes intensity, follow this structure:

1. Start with a compound movement like bench press or bent-over rows.
2. Follow it with a superset of isolation exercises, such as tricep extensions and bicep curls.
3. Incorporate drop sets on your last exercise to push your muscles to fatigue.
4. Finish with a high-rep finisher like push-ups or lateral raises to ensure muscle exhaustion.

This structure keeps the intensity high and ensures all muscle groups are effectively targeted. You’ll feel the burn and see the results.

Upper Body Superset Workout: Build Strength and Endurance Like Never Before

This is another upper body superset workout inspired by Dr. Mike and Dana Hamm and based on their key insights: supersets maximize workout efficiency by reducing rest periods, boosting intensity, and targeting multiple muscle groups.

If you're looking to push your upper body strength, build muscle, and improve endurance—all while saving time—this workout plan will take your fitness to the next level. Get ready to challenge yourself and see impressive results!

Overview

• Ideal for: Intermediate to advanced gym-goers seeking to build upper body muscle and strength in less time.
• Equipment needed: Dumbbells, cable machine, bench, pull-up bar, and resistance bands (for assisted pull-ups).
• Duration: 4 weeks, 3 days per week.
• Rest: Minimal rest between supersets (10-15 seconds) to maintain intensity.
• Focus: Strength, hypertrophy, and endurance.

Workout Split

• Day 1: Chest and Back
• Day 2: Shoulders and Arms
• Day 3: Full Upper Body Burnout

Day 1: Chest and Back

Pro Tips:

• For deficit push-ups, aim for a full range of motion to really stretch the chest muscles.
• Keep your core tight during assisted pull-ups to avoid swinging and maximize muscle engagement.
• Perform controlled, slow movements during cable flys for optimal muscle tension.

Day 2: Shoulders and Arms

Pro Tips:

• For tricep pushdowns, focus on the eccentric phase by controlling the weight back up slowly.
• Keep your elbows stable during cable curls to ensure the biceps do all the work.
• For lateral raises, perform the exercise with a slight bend in the elbows to target the delts more effectively.

Day 3: Full Upper Body Burnout

Pro Tips:

• Focus on pushing with your chest during the bench press and control the descent for better muscle engagement.
• For bent-over rows, ensure your back stays straight to protect your spine and fully engage your lats.
• When performing cable pushdowns and curls, keep your movements slow and controlled to increase time under tension.

Notes on Program Execution

• Form: Proper form is key to maximizing results and minimizing injury. Focus on maintaining good posture, especially during compound movements like rows and presses.
• Rest: Keep rest between supersets minimal, but if you're struggling to maintain form, feel free to take a longer rest.
• Progression: Gradually increase weight or reps as you get stronger to challenge your muscles continuously.

This superset workout program combines intensity and variety to push your upper body strength and endurance to new heights. By focusing on minimal rest, opposing muscle groups, and a mix of compound and isolation exercises, you’ll ensure a well-rounded workout that targets every part of the upper body.

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Expert Corner: Proven Strategies & Hidden Gems

Practical Applications

• Incorporate Supersets for Time Efficiency
  Supersets are ideal for busy schedules, allowing you to get an effective workout in less time. Pair exercises like deficit push-ups and assisted pull-ups back-to-back to target both the chest and back. This combination can reduce your gym time by 20-30 minutes while still delivering a full-body workout.
• Use Eccentric Training for Muscle Growth
  Focus on the lowering phase of exercises to build strength and muscle size. For example, slow down the descent during a bench press or cable tricep pushdown, taking 3-5 seconds to lower the weight. This increases muscle tension, promoting greater hypertrophy and muscle endurance.
• Vary Cable Fly Angles for Targeted Chest Development
  Experiment with cable fly variations to target different parts of your chest. Use a high-to-low fly to work the lower pecs, and a low-to-high fly for the upper chest. This technique ensures all angles of the chest are engaged, creating a more defined and well-rounded chest over time.
• Maximize Intensity with High-Intensity Workouts
  Shorten rest periods between exercises to keep your heart rate elevated. In a superset, aim for just 10-15 seconds of rest before moving to the next exercise. This approach boosts cardiovascular endurance, improves fat burning, and allows you to fit in more work in a shorter session.
• Optimize Muscle Recovery with Alternating Muscle Groups
  When doing supersets, alternate between pushing and pulling exercises. This gives each muscle group a chance to recover while the other works. For instance, pair a bench press with a row, allowing your chest to rest while you engage your back muscles.

Examples

• Perform 3 sets of cable flies (10-12 reps) followed immediately by pullover machine (12-15 reps). Keep rest between supersets at just 10 seconds for a killer chest and back workout.
• Finish your workout with 3 sets of lateral raises, aiming for 60-70 reps per set. Take short breaks of 5-10 seconds to keep your shoulders under tension and maximize the burn.

Fact-Check of Key Points

• Supersets and Time Efficiency
  While supersets do indeed reduce rest periods and can increase workout intensity, the claim that they always save significant time in a workout depends on the individual’s fitness level and the exercises selected. Some people may find that certain supersets, particularly those involving complex movements, may require more time for setup or recovery than traditional sets with rest. However, for many, this method can be effective for reducing overall gym time.
• Eccentric Training for Muscle Growth
  Eccentric training is widely considered beneficial for muscle growth, and emphasizing the lowering phase of an exercise can contribute to improved muscle strength and size. That said, the extent to which it enhances hypertrophy compared to other types of training may vary from person to person, and it’s important to incorporate a balanced approach to all phases of muscle contraction.
• Cable Fly Variations
  The article suggests various cable fly variations to target different areas of the chest, and while these exercises certainly help work the muscle from different angles, the distinction between the upper, lower, and middle chest might not be as pronounced as implied. The primary goal of these variations is to provide a different stimulus, but the effects on muscle development in these specific areas can sometimes be subtle, depending on form and the specific muscle fibers engaged.
• Myorep Matching
  Myorep matching, which involves pushing yourself to match rep numbers across sets, can be a great way to push your limits. However, it’s worth noting that this method may not be suitable for everyone. For beginners or those not accustomed to high-intensity techniques, this might lead to overtraining or poor form due to fatigue. As with any intense training approach, it’s crucial to listen to your body and avoid pushing too far past your limits, especially when starting a new training routine.
• High-Intensity Training for Strength and Endurance
  The claim that high-intensity training leads to building strength, improving endurance, and burning more calories is generally accurate for many people, but it’s important to recognize that not all high-intensity workouts are suitable for everyone. Beginners or individuals with certain health conditions may need to start with lower-intensity workouts to prevent injury. Additionally, the effectiveness of high-intensity methods can vary, with some individuals responding better to moderate-intensity training or other approaches depending on their goals.

More Little-Known Tips for Maximizing Your Upper Body Superset Workout

• Incorporate Drop Sets for Extra Burn
  After completing a superset, consider adding a drop set to the last exercise. For example, after a superset of cable tricep push downs and cable curls, immediately drop the weight by 20-30% and perform as many reps as possible. This will push your muscles to exhaustion and maximize muscle fatigue, helping you achieve greater gains in less time.
• Use Rest-Pause for More Intensity
  If you’re looking to increase the intensity of your upper body superset workout, try using the rest-pause technique. After completing a superset, take a 10-15 second break, then resume the exercise for as many reps as possible. This technique keeps the intensity high and extends the time under tension, helping with both endurance and hypertrophy.
• Incorporate Isometric Holds
  To add even more challenge, try including isometric holds at the peak of each exercise in your supersets. For example, after performing cable curls, hold the contraction at the top of the movement for 5-10 seconds before lowering the weight. This creates additional muscle tension, promoting muscle endurance and strength.
• Alternate Between Compound and Isolation Movements
  To keep your upper body superset workout dynamic and well-rounded, mix compound exercises like bench presses with isolation exercises like cable curls. Compound movements engage multiple muscle groups, while isolation exercises help target specific muscles for greater definition and strength.
• Slow Down the Tempo
  Slowing down the tempo of each rep is a great way to increase muscle tension during your supersets. For instance, try a 3-4 second descent during exercises like deficit push-ups or cable flies. This technique enhances time under tension, promotes muscle growth, and helps build better control and strength.

By mixing in these lesser-known tips, you can supercharge your upper body superset workout and accelerate your progress toward your fitness goals. Experiment with different strategies to keep your routine fresh, engaging, and challenging!

Science of Maximizing Upper Body Hypertrophy with Efficient Supersets

Supersets, a workout technique involving performing two exercises back-to-back with little to no rest, can be effective for increasing muscle hypertrophy and strength, particularly for the upper body. Studies suggest that supersets involving upper-body exercises may improve both strength and muscle size, although results can depend on the structure of the workout and the load used. The combination of mechanical tension and metabolic stress in supersets provides a time-efficient method to stimulate muscle growth.

Key Findings from Systematic Reviews and Meta-Analyses

• Training Frequency and Volume: Higher frequencies of training, when volume is equated, do not show significant differences in hypertrophy between lower and higher frequency, but hypertrophy can still be maximized with superset techniques for upper body muscles (Schoenfeld, Grgic, & Krieger, 2019).
• Effect of Superset Variations: Supersets incorporating both agonist and antagonist exercises may provide superior results for muscle activation and hypertrophy in comparison to traditional set structures (Davies et al., 2021).
• Comparison of Training Loads: Low-load and high-load resistance training both effectively support muscle hypertrophy; however, heavy resistance coupled with techniques like supersets might further stimulate gains (Refalo et al., 2021).

Practical Applications of Science

1. Incorporate Supersets with Compound Movements: Combining exercises that target different muscle groups, such as bench presses with rows, can maximize upper-body hypertrophy.
2. Adjust Load Based on Training Goals: Use both high and low-load supersets depending on the desired outcome—high-load for strength and low-load for endurance and hypertrophy.
3. Variation in Superset Structure: Alternating between traditional supersets and cluster sets (with brief rest intervals between reps) may enhance overall performance and muscle growth.

Scientific Conclusion

Supersets can be an effective tool to maximize upper body hypertrophy and strength, particularly when paired with appropriate training loads and exercise combinations.

My Opinion on Upper Body Superset Workouts

In my opinion, upper body superset workouts are one of the most efficient and effective ways to build muscle and strength without wasting time. Many people stick to traditional sets with long rest periods, but I believe supersets take things to the next level. They increase intensity, keep your heart rate up, and push your muscles to work harder. Sure, some argue that supersets aren’t ideal for beginners or for those who prioritize strength over muscle endurance, but I think with the right form, anyone can benefit from them.

The biggest argument against supersets is that they might not allow for maximum recovery, especially for strength training. Critics claim that without full rest between sets, you can’t push your muscles to their maximum potential. While I understand this viewpoint, I disagree. Supersets don’t have to replace traditional strength training, but rather supplement it, offering an alternative method to build muscle endurance and hypertrophy, which are just as important as pure strength.

Some might argue that supersets can cause burnout, especially if done too often. However, I believe that’s a matter of balance. If you’re smart about alternating between high-intensity and recovery-focused days, supersets won’t burn you out. In fact, they can actually help you recover faster while still challenging your muscles in a new, effective way. I stand by the idea that, done right, supersets are a game-changer for anyone looking to get stronger and more defined without spending hours in the gym.

Conclusion: Elevate Your Upper Body Superset Workout

Upper body superset workouts offer a fantastic way to build muscle, boost endurance, and save time. By minimizing rest and focusing on alternating muscle groups, you can achieve a full-body workout that maximizes efficiency. Supersets are ideal for anyone looking to increase their workout intensity and see quicker results, without the need for long rest periods between sets.

The beauty of supersets lies in their versatility. By adding techniques like high-intensity intervals or eccentric training, you’ll enhance your muscle-building potential and improve overall performance. Whether you’re focusing on strength, endurance, or hypertrophy, supersets will push you toward your fitness goals faster.

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FAQ

What is a superset workout?

A superset workout involves performing two exercises back-to-back with little to no rest between them. This method increases workout intensity, engages multiple muscle groups, and saves time by reducing rest periods.

How do you perform a superset?

To perform a superset, pair two exercises targeting opposing muscle groups, such as a push movement and a pull movement. Complete one set of the first exercise, then immediately move to the second exercise without resting, and repeat the cycle.

What muscles do superset exercises work?

Superset exercises work multiple muscle groups by pairing exercises targeting opposing areas of the body. For example, pairing deficit push-ups (chest and triceps) with assisted pull-ups (back and biceps) ensures a balanced workout targeting the upper body.

Is it OK to superset every workout?

While supersets can be highly effective, they may not be suitable for every workout. They are ideal for muscle endurance and hypertrophy, but for strength training, more rest between sets may be necessary to achieve maximal lifts.

Are supersets effective for building muscle?

Yes, supersets are effective for building muscle. The continuous tension on muscles from reduced rest periods promotes muscle hypertrophy by increasing time under tension, which is crucial for muscle growth.

Can beginners do superset workouts?

Yes, beginners can incorporate supersets into their workout routine. However, it's essential to start with manageable exercises and ensure proper form to avoid injury. Progressing gradually will make supersets effective for beginners.

How many supersets should I do in a workout?

The number of supersets depends on fitness level and goals. A typical upper body workout may include 3-5 supersets per session, but beginners may start with fewer sets and gradually increase as they build strength and endurance.

Should I rest between supersets?

Rest periods between supersets should be minimal, typically around 10-15 seconds, to maintain intensity. This short rest allows for muscle recovery while keeping the heart rate elevated for better cardiovascular endurance.

Can I combine supersets with other training methods?

Yes, supersets can be combined with other training methods, such as drop sets or circuit training. This combination allows for a dynamic workout that maximizes both strength and endurance.

What are the benefits of superset workouts?

The benefits of superset workouts include improved time efficiency, increased intensity, and enhanced muscle growth. Supersets also allow for a more engaging and varied workout routine that targets multiple muscle groups simultaneously.

What are the best exercises for an upper body workout?

Effective upper body exercises include compound movements like bench presses, rows, and pull-ups. These exercises engage multiple muscle groups and provide a strong foundation for building upper body strength.

How often should I train my upper body?

Upper body training should be done 2 to 3 times per week. Allowing for adequate rest between sessions is important to promote recovery and muscle growth.

Can I combine upper and lower body workouts?

Yes, combining upper and lower body workouts is an effective approach. This can be done in full-body workouts or through alternating split routines, allowing for a balanced training regimen.

What should I eat to support my upper body training?

To support upper body training, focus on a balanced diet rich in protein, healthy fats, and complex carbohydrates. Protein is essential for muscle repair and growth, while healthy fats and carbs provide energy for workouts.

How can I prevent injuries during upper body workouts?

Preventing injuries requires proper form, adequate warm-up, and listening to the body. Gradually increasing weights and intensity while maintaining control during exercises helps reduce the risk of injury.