The incline pushup is a basic exercise that works the pecs, shoulders, triceps and biceps. Combo it with a shoulder press and it becomes a serious gam changer says Jeremy Scott, owner at Jeremy Scott Fitness.
The dumbbell neutral grip shoulder press works the medial and front delts. The difference in hand positioning from the standard dumbbell press makes the exercise easier on the shoulder joint as it doesn’t require as much mobility. That makes it a great alternative for those with shoulder issues.
Performing these exercises back to back—AKA supersetting—will give you a massive pump. Because of the high volume of work, you won’t need much weight: 5kg to 12kg dumbbells should get the job done.
Directions Perform the exercises below in the order listed for 30 seconds each
- Incline pushups
- Dumbbell neutral grip shoulder press
That’s one round. Perform 5 total rounds with no rest across this 5-minute workout.
What Is a Superset?
Simply put, supersets describe the act of stringing two exercises together back-to-back with little to no break time in between. Adopting this practice can help you expedite your sweat sessions, letting you squeeze in the same level of exertion into half the time (the proof: this 5-minute workout). So, if you have a short attention span and/or you want to build serious muscular endurance and metabolic condition when you hit the weight room, supersets are the perfect pick.
Why Should I Use Supersets?
Whether or not supersets are the right way to go depends on your training goals. It should never be considered a one-size-fits-all time saver as doubling up on certain moves can be incredibly gruelling. In most cases, if you’re shooting for size or unbridled power, you’re better off going the traditional route. That’s because you’ll build raw strength by shifting as much tin as possible, so you’ll need every second or rest to prep for that next big push.
According to National Strength and Conditioning Association (NSCA), you should be aiming for 2 to 5 minutes of rest between every set of 1 to 5 reps of >85% percent of your one rep max when training to build real brawn.