5 Superset Combos to Build Your Chest and Biceps Together

Combining chest and biceps in one workout may not be conventional, but it’s a strategy that offers both physiological and logistical advantages. Supersetting these muscle groups can increase training density, optimize recovery between sets, and enhance hypertrophy. Below are five scientifically-backed superset combinations that target your chest and biceps effectively.

Why Chest and Biceps Supersets Work

Traditionally, bodybuilders pair opposing muscle groups like chest and back or biceps and triceps. However, chest and biceps supersets are an example of non-competing muscle group pairing. This method allows one muscle group to recover while the other is working, maximizing efficiency and minimizing rest time without compromising output.

Studies suggest that training with supersets increases time efficiency and elevates metabolic stress, a key driver of muscle growth (de Salles et al., 2010). Moreover, pairing non-competing muscle groups has been shown to sustain performance across sets better than antagonist supersets (Robbins et al., 2010).

Superset 1: Barbell Bench Press + Barbell Curl

Barbell Bench Press: This compound movement remains the gold standard for building overall chest mass. It primarily activates the pectoralis major, anterior deltoid, and triceps (Saeterbakken et al., 2017).

Barbell Curl: A staple biceps movement, the barbell curl maximally activates the biceps brachii when performed with controlled eccentric tempo.

How to Perform:

1. Perform 6-8 reps of the barbell bench press at 75-85% of your 1RM.
2. Immediately transition to the barbell curl for 8-10 reps.
3. Rest for 90 seconds.
4. Complete 4 rounds.

Scientific Basis: High-load bench pressing stimulates high-threshold motor units, essential for hypertrophy (Schoenfeld, 2010). Following it with a biceps movement leverages increased systemic hormonal response for arm growth (Kraemer et al., 1990).

Superset 2: Incline Dumbbell Press + Incline Dumbbell Curl

Incline Dumbbell Press: Targets the upper chest more than flat variations. Also recruits stabilizing musculature due to the dumbbell format (Barnett et al., 1995).

Incline Dumbbell Curl: When performed on an incline bench, this variation stretches the long head of the biceps, increasing activation and potential for hypertrophy (Oliveira et al., 2009).

How to Perform:

1. Set a bench at a 30-45 degree angle.
2. Perform 10-12 reps of the incline dumbbell press.
3. Follow with 10 reps of the incline dumbbell curl.
4. Rest for 60-90 seconds.
5. Complete 3-4 rounds.

Scientific Basis: Muscle under stretch experiences greater mechanical tension, which is a major driver of hypertrophy (Schoenfeld et al., 2021).

Superset 3: Chest Dips + Concentration Curl

Chest Dips: Performed with a forward torso lean and flared elbows to emphasize the pectorals over the triceps.

Concentration Curl: Isolates the biceps and removes assistance from synergistic muscles. EMG studies show it achieves high biceps activation (Signorile et al., 2002).

How to Perform:

1. Perform 8-10 controlled reps of chest dips. Add weight if needed.
2. Move immediately to the concentration curl, performing 10-12 reps per arm.
3. Rest for 90 seconds.
4. Complete 4 sets.

Scientific Basis: Compound-isolation supersets combine the systemic anabolic effects of large movements with localized hypertrophy from focused work (Schoenfeld, 2010).

Superset 4: Cable Crossover + EZ-Bar Preacher Curl

Cable Crossover: Provides constant tension throughout the range of motion and allows for better mind-muscle connection.

EZ-Bar Preacher Curl: Places the biceps in a fixed position, reducing cheating and enhancing isolation. The EZ-bar also reduces wrist strain while targeting both heads of the biceps.

How to Perform:

1. Perform 12-15 reps of cable crossover, emphasizing peak contraction.
2. Follow with 10-12 reps of EZ-bar preacher curls.
3. Rest for 60-75 seconds.
4. Complete 4 rounds.

Scientific Basis: Cable exercises offer a more continuous tension profile, shown to enhance metabolic stress, one of the three major hypertrophic mechanisms (Schoenfeld, 2010).

Superset 5: Push-Ups + Hammer Curl

Push-Ups: Versatile and scalable. Elevating feet increases upper chest activation. Adding a weighted vest increases difficulty.

Hammer Curl: Targets the brachialis and brachioradialis in addition to the biceps, promoting thicker arm development.

How to Perform:

1. Perform push-ups to near-failure (typically 15-25 reps).
2. Without rest, do 10-12 hammer curls.
3. Rest for 60-75 seconds.
4. Complete 3-4 sets.

Scientific Basis: Push-ups, when performed in high reps or with added resistance, have comparable muscle activation to the bench press (Gottschall et al., 2013). Hammer curls introduce a different elbow flexor stimulus, promoting balanced arm growth (Ogasawara et al., 2013).

Programming Recommendations

To integrate these supersets effectively:

• Perform 2-3 superset combos per session.
• Train chest and biceps together 1-2 times per week.
• Ensure progressive overload either through load, reps, or reduced rest.
• Prioritize form and full range of motion.

Combining chest and biceps maximizes workout density, maintains performance through non-competing supersets, and aligns with hypertrophy principles of mechanical tension, metabolic stress, and muscle damage.

Bibliography

Barnett, C., Kippers, V. and Turner, P., 1995. Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles. Journal of Strength and Conditioning Research, 9(4), pp.222-227.

de Salles, B.F., Simao, R., Miranda, F., Novaes, J.S., Lemos, A. and Willardson, J.M., 2010. Rest interval between sets in strength training. Sports Medicine, 39(9), pp.765-777.

Gottschall, J.S., Mills, J. and Hastings, B., 2013. Active muscle and electromyography patterns of 4 traditional upper body strength training exercises. Journal of Strength and Conditioning Research, 27(3), pp.718-726.

Kraemer, W.J., Marchitelli, L., Gordon, S.E., Harman, E., Dziados, J.E., Mello, R., Frykman, P., McCurry, D. and Fleck, S.J., 1990. Hormonal and growth factor responses to heavy resistance exercise protocols. Journal of Applied Physiology, 69(4), pp.1442-1450.

Ogasawara, R., Loenneke, J.P., Thiebaud, R.S. and Abe, T., 2013. Low-load bench press training to fatigue results in muscle hypertrophy similar to high-load bench press training. International Journal of Clinical Medicine, 4(02), pp.114-121.

Oliveira, L.F., Matta, T.T., Alves, D.S., Garcia, M.A. and Vieira, T.M., 2009. Effect of the elbow position on the biceps brachii EMG in different curl exercises. Journal of Sports Science & Medicine, 8(4), p.503.

Robbins, D.W., Young, W.B., Behm, D.G. and Payne, W.R., 2010. The effect of a complex training protocol of back squats and plyometric jumps on strength performance. Journal of Strength and Conditioning Research, 24(7), pp.1782-1789.

Saeterbakken, A.H., Mo, D.A., Scott, S. and Andersen, V., 2017. The effects of bench press variations in competitive athletes on muscle activity and performance. Journal of Human Kinetics, 57(1), pp.61-71.

Schoenfeld, B.J., 2010. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp.2857-2872.

Schoenfeld, B.J., Grgic, J., Ogborn, D. and Krieger, J.W., 2021. Strength and hypertrophy adaptations between low- vs. high-load resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 35(4), pp.1209-1223.

Signorile, J.F., Zink, A.J. and Szwed, S., 2002. A comparative electromyographical investigation of muscle utilization patterns using various hand positions during the lat pull-down. Journal of Strength and Conditioning Research, 16(4), pp.539-546.

Key Takeaways