{"id":46704,"date":"2022-10-09T23:59:44","date_gmt":"2022-10-09T23:59:44","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46704"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"chest-superset-workout","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/","title":{"rendered":"Chest Superset Workout That Will Pump Up Your Pecs"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#What_Is_A_Superset\" >What Is A Superset?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#Is_It_Good_To_Superset_Chest\" >Is It Good To Superset Chest?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#Do_Supersets_Build_Muscle\" >Do Supersets Build Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#What_Exercises_Are_Good_To_Superset_In_A_Chest_Workout\" >What Exercises Are Good To Superset In A Chest Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#Chest_Push_Exercises\" >Chest Push Exercises<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#1_Barbell_Bench_Press\" >1. Barbell Bench Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#2_Standing_Barbell_Overhead_Press\" >2. Standing Barbell Overhead Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#3_Arnold_Dumbbell_Press\" >3. Arnold Dumbbell Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#4_Triceps_Pushdown\" >4. Triceps Pushdown<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#5_Triceps_Dip\" >5. Triceps Dip<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#6_Dumbbell_Side_Lateral_Raise\" >6. Dumbbell Side Lateral Raise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#7_Tricep_Extensions\" >7. Tricep Extensions<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#Chest_Pull_Exercises\" >Chest Pull Exercises<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#1_Bent-Over_Row\" >1. Bent-Over Row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#2_Pull_Ups\" >2. Pull Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#3_Lat_Pulldowns\" >3. Lat Pulldowns<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#4_Barbell_Curls\" >4. Barbell Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#5_Seated_Cable_Rows\" >5. Seated Cable Rows<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#6_Dumbbell_Curls\" >6. Dumbbell Curls<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#Sample_Chest_And_Back_Workout_Superset\" >Sample Chest And Back Workout Superset<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#Superset_1\" >Superset 1:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#Superset_2\" >Superset 2:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#Superset_3\" >Superset 3:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#Tips_For_An_Effective_Chest_Superset_Workout\" >Tips For An Effective Chest Superset Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#1_Create_A_Mind-Muscle_Connection\" >1. Create A Mind-Muscle Connection<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#2_Use_A_Full_Range_Of_Motion\" >2. Use A Full Range Of Motion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#3_Lift_Close_To_Failure\" >3. Lift Close To Failure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#4_Fuel_Your_Workout\" >4. Fuel Your Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#5_Get_Enough_Sleep\" >5. Get Enough Sleep<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Big, defined pecs are the hallmark of a great chest exercise routine. But when you&#8217;re time-poor, getting a great chest workout can be an additional challenge. That&#8217;s where this superset workout comes in. Supersets are a great way to get a lot of work done in a short amount of time, and they&#8217;re especially effective for building <a href=\"https:\/\/betterme.world\/articles\/breast-reduction-exercises\/\">muscle<\/a>.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chest_Superset_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">The key to making an effective superset is combining push and pull movements.This means that you&#8217;re working different muscle groups in each set, which is important for maintaining good form and preventing injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, chest muscles present a unique challenge: they&#8217;re one of the few muscle groups that don&#8217;t have a true antagonist. This means that you can&#8217;t effectively superset chest exercises with other exercises that target the same muscle group. With this in mind, we&#8217;ve put together a chest workout that uses supersets to target the pecs from all angles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But first, we want to answer some common questions about supersets.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Superset\"><\/span><strong>What Is A Superset?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A superset is when you perform two exercises back-to-back with no rest in between. This is a great way to save time and increase the intensity of your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are two types of supersets: antagonistic and agonist. Antagonistic supersets pair two exercises that work opposite muscle groups. For example, you could do a set of chest presses followed by a set of rows. This type of superset is great for beginners because it allows you to rest one muscle group while working the other (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20733520\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) .<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Agonist supersets are a bit more advanced and involve working the same muscle group. For example, you could do a set of incline dumbbell presses followed by a set of decline dumbbell presses. This type of superset is more challenging because you&#8217;re working the same muscle group back-to-back, but it&#8217;s an <a href=\"https:\/\/betterme.world\/articles\/resistance-band-chest-workout\/\">effective<\/a> way to really fatigue those muscles and stimulate growth (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20733520\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/bear-plank-chest-press\/\"><i>Bear Plank Chest Press: The Ultimate Workout To Tone Your Chest<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Good_To_Superset_Chest\"><\/span><strong>Is It Good To Superset Chest?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Supersetting chest exercises is a great way to save time and increase the intensity of your workout. However, because the chest muscles don&#8217;t have a true antagonist, you need to be careful about which exercises you pair together.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you wouldn&#8217;t want to do a set of bench presses followed by a set of flies because both exercises target the chest muscles. Instead, you could do a set of bench presses followed by a set of rows to work different muscle groups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can superset chest exercises with back exercises, shoulder exercises, or triceps exercises. Just be sure to pair exercises that target different muscle groups to get the most benefit from your supersets.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Supersets_Build_Muscle\"><\/span><strong>Do Supersets Build Muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Supersets are an effective way to <a href=\"https:\/\/betterme.world\/articles\/push-ups-for-lower-chest\/\">build muscle<\/a> because they allow you to work different muscle groups back-to-back. This type of training is especially effective for building muscle because it allows you to fatigue the muscles more effectively (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31817252\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, supersets are a great way to save time. If you&#8217;re short on time, supersets are a great way to get a lot of work done in a short amount of time.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chest_Superset_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-29391 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1024x576.png\" alt=\"different diets\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercises_Are_Good_To_Superset_In_A_Chest_Workout\"><\/span><strong>What Exercises Are Good To Superset In A Chest Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The key is to pair exercises that target different muscle groups. Below are some examples of chest <a href=\"https:\/\/betterme.world\/articles\/good-chest-and-arm-workout\/\">exercises<\/a> that you could superset:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Chest_Push_Exercises\"><\/span><strong>Chest Push Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These target the pecs, shoulders, and triceps.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"1_Barbell_Bench_Press\"><\/span><strong>1. Barbell Bench Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The barbell bench press is a compound <a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-chest-fat\/\">exercise<\/a> that targets the pecs, shoulders, and triceps.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on a flat bench and grip the barbell with your hands shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the barbell to your chest and then press it back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a slight arch in your back throughout the exercise and keep your feet flat on the floor.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Common variations of this exercise that involve a similar motion are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incline barbell\/dumbbell press:<\/b><span style=\"font-weight: 400;\"> the incline press targets the upper pecs more.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Decline barbell\/dumbbell press: <\/b><span style=\"font-weight: 400;\">the decline press targets the lower pecs more.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Close-grip bench press:<\/b><span style=\"font-weight: 400;\"> the close-grip bench press targets the triceps more.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dumbbell press: <\/b><span style=\"font-weight: 400;\">the dumbbell press allows you to work each side of your chest independently.<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"2_Standing_Barbell_Overhead_Press\"><\/span><strong>2. Standing Barbell Overhead Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Another compound exercise, the standing barbell overhead press targets the shoulders and triceps. This exercise can be performed with a barbell or dumbbells.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with the barbell resting on your collarbone, your hands gripping the barbell shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the barbell overhead, extending your arms fully.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the barbell back to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chest_Superset_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-29347 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-2-1024x576.jpg\" alt=\"chest superset workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-2.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-2-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-2.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-2-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/5-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"3_Arnold_Dumbbell_Press\"><\/span><strong>3. Arnold Dumbbell Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Named after Arnold Schwarzenegger, the Arnold dumbbell press is a variation of the standard dumbbell press that targets the shoulders and triceps.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with a dumbbell in each hand, your arms extended overhead.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your palms facing each other, lower the dumbbells toward your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When the dumbbells are at your chest, press them back up to the starting position.<\/span><\/li>\n<\/ol>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chest_Superset_Workout\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<h4><span class=\"ez-toc-section\" id=\"4_Triceps_Pushdown\"><\/span><strong>4. Triceps Pushdown<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The triceps pushdown is an isolation exercise that targets the <a href=\"https:\/\/betterme.world\/articles\/chest-dips-alternatives\/\">triceps<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Attach a rope or bar to a high pulley and grasp it with your hands shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbows close to your sides, press the rope or bar down until your arms are fully extended.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return to the starting position.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"5_Triceps_Dip\"><\/span><strong>5. Triceps Dip<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The triceps dip is another isolation exercise that targets the triceps.This exercise can be performed with or without weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting on a bench with your hands gripping the edge of the bench, your fingers pointing toward you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slide your butt off the bench and lower yourself down until your arms are fully extended.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbows close to your sides, press yourself back up to the starting position.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"6_Dumbbell_Side_Lateral_Raise\"><\/span><strong>6. Dumbbell Side Lateral Raise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The dumbbell side lateral raise is an isolation exercise that targets the shoulders.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with a dumbbell in each hand, your arms down at your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbow slightly bent, raise the dumbbells out to the sides until they&#8217;re at shoulder level.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbells back to the starting position.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"7_Tricep_Extensions\"><\/span><strong>7. Tricep Extensions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The tricep extension is an isolation exercise that targets the triceps. This exercise can be performed with a dumbbell, barbell, or cable.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by holding the weight overhead with your arms straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your upper arms stationary, lower the weight behind your head until your elbows are at 90 degrees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the weight back up to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chest_Superset_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-29333 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-3-1024x576.png\" alt=\"chest superset workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-3.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-3-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-3.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-3-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/5-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Chest_Pull_Exercises\"><\/span><strong>Chest Pull Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The chest has muscles that run horizontally (across the chest) as well as vertically (down the center of the chest). These muscles are involved in pull exercises, such as the ones below.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"1_Bent-Over_Row\"><\/span><strong>1. Bent-Over Row<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The bent-over row is a compound exercise that targets the back and <a href=\"https:\/\/betterme.world\/articles\/upper-chest-workout\/\">biceps<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by holding a barbell with your hands shoulder-width apart, your palms facing your legs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at the hips and lower your torso until it&#8217;s nearly parallel to the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, row the barbell up to your chest, pause, and then lower it back to the starting position.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"2_Pull_Ups\"><\/span><strong>2. Pull Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Pull ups are a compound exercise that target the back and biceps. This exercise can be performed with or without weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by gripping a pull up bar with your hands shoulder-width apart, your palms facing away from you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang from the bar with your arms fully extended.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight, pull yourself up until your chin is over the bar.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself back to the starting position.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/chest-stretches\/\"><i>Full Chest Stretch Checklist: 3 Reasons, 7 Benefits, 11 Exercises<\/i><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"3_Lat_Pulldowns\"><\/span><strong>3. Lat Pulldowns<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Lat pulldowns are a compound exercise that target the back and <a href=\"https:\/\/betterme.world\/articles\/upper-chest-exercises\/\">biceps<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting at a lat pulldown machine with the weight stack at your desired weight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach up and grab the bar with your hands shoulder-width apart, your palms facing away from you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the bar down to your chest, pause, and then return to the starting position.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"4_Barbell_Curls\"><\/span><strong>4. Barbell Curls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Barbell curls are an isolation exercise that target the biceps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with a barbell in your hands, your hands shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your upper arms stationary, curl the bar up to your chest, pause, and then lower it back to the starting position.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"5_Seated_Cable_Rows\"><\/span><strong>5. Seated Cable Rows<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Seated cable rows are a compound exercise that target the back and biceps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting at a cable row machine with the weight stack at your desired weight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach forward and grab the handle with your hands shoulder-width apart, your palms facing away from you.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Row the handle back to your chest, pause, and then return to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chest_Superset_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-29334 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-3-1024x576.png\" alt=\"chest superset workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-3.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-3-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-3.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-3-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/4-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"6_Dumbbell_Curls\"><\/span><strong>6. Dumbbell Curls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Dumbbell curls are an isolation exercise that target the biceps.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with a dumbbell in each hand, your palms facing your legs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your upper arms stationary, curl the dumbbells up to your chest, pause, and then lower them back to the starting position.<\/span><\/li>\n<\/ol>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chest_Superset_Workout\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Chest_And_Back_Workout_Superset\"><\/span><strong>Sample Chest And Back Workout Superset<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Chest and back muscles are related. You&#8217;ll find that working one often enhances the results you get from working the other. This superset workout hits both groups of muscles for a great pump. Alternate between the two exercises in each superset, with 90 seconds rest in between sets.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Superset_1\"><\/span><strong>Superset 1:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push &#8211; incline barbell bench press, incline dumbbell fly (4 sets, 6-8 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull &#8211; wide grip pull ups (4 sets, 6-8 reps)<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Superset_2\"><\/span><strong>Superset 2:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push &#8211; 45-degree incline dumbbell chest press (4 sets, 8-10)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull &#8211; single arm dumbbell row (4 sets, 8-10)<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Superset_3\"><\/span><strong>Superset 3:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push &#8211; flat bench dumbbell press (4 sets, 10-12)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull &#8211; Bent over barbell row (4 sets, 10-12)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Doing a chest and back superset workout like this 2-3 times per week will help you build a balanced physique.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chest_Superset_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-29322 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-1024x576.jpg\" alt=\"chest superset workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/6-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_An_Effective_Chest_Superset_Workout\"><\/span><strong>Tips For An Effective Chest Superset Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To build thick, balanced, and shredded pecs you&#8217;ll need to do more than just the chest exercises mentioned above. Here are some tips to help you get the most out of your workout:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Create_A_Mind-Muscle_Connection\"><\/span><strong>1. Create A Mind-Muscle Connection<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The mind-muscle connection is the communication pathway between your brain and muscles. This is what allows you to &#8220;feel&#8221; the muscle working as you perform each rep (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26700744\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To create a mind-muscle connection, focus on the muscle you are trying to target during your set. For example, when performing chest exercises, visualize your pecs contracting as you lift the weight.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Use_A_Full_Range_Of_Motion\"><\/span><strong>2. Use A Full Range Of Motion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Using a full range of motion is important for two reasons. First, it allows you to fully stimulate the muscle. Second, it reduces your risk of injury (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34170576\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When performing chest exercises, make sure to lower the weight all the way down to your chest and then press it back up until your arms are fully extended.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Lift_Close_To_Failure\"><\/span><strong>3. Lift Close To Failure<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lifting close to failure is when you reach the point where you can&#8217;t do another rep with good form. This is important because it forces your muscles to adapt and grow (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4731492\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While supersetting, you want to lift 2-3 reps shy of failure. This way you can still maintain good form on your second exercise and get the most out of your workout.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Fuel_Your_Workout\"><\/span><strong>4. Fuel Your Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You need to fuel your workout with the right nutrients if you want to see results. Eating a healthy diet and drinking enough water are both essential for building muscle (<\/span><a href=\"https:\/\/www.niams.nih.gov\/health-topics\/kids\/healthy-muscles\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, you may also want to consider using a pre-workout supplement. Pre-workouts contain ingredients like caffeine and beta-alanine that can help you work harder and see results faster.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Get_Enough_Sleep\"><\/span><strong>5. Get Enough Sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sleep is when your body recovers from your workouts and grows stronger. If you&#8217;re not getting enough sleep, you won&#8217;t be able to perform at your best and may even start to see muscle loss (<\/span><a href=\"https:\/\/www.niams.nih.gov\/health-topics\/kids\/healthy-muscles\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim for 7-9 hours of sleep each night to make sure your body has enough time to recover.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Chest supersets are a great way to build muscle and improve your strength. Remember to focus on mind-muscle connection, use a full range of motion, lift close to failure, and fuel your workout with the right nutrients. Getting enough sleep is also important for recovery. If you stick to these tips, you&#8217;ll be well on your way to building a strong, shredded chest.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chest_Superset_Workout\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chest_Superset_Workout\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>Big, defined pecs are the hallmark of a great chest exercise routine. But when you&#8217;re time-poor, getting a great chest workout can be an additional challenge. That&#8217;s where this superset workout comes in. Supersets are a great way to get a lot of work done in a short amount of time, and they&#8217;re especially effective [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":46732,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[143],"tags":[],"coauthors":[125],"class_list":["post-46704","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chest-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Chest Superset Workout That Will Pump Up Your Pecs - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for an effective \u2605 CHEST SUPERSET WORKOUT? \u27a4 Try this routine that hits both the pecs and back muscles for a great pump. Keep reading to find out everything you want to know.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Chest Superset Workout That Will Pump Up Your Pecs\" \/>\n<meta property=\"og:description\" content=\"Looking for an effective \u2605 CHEST SUPERSET WORKOUT? \u27a4 Try this routine that hits both the pecs and back muscles for a great pump. Keep reading to find out everything you want to know.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2051370170-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1706\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76\"},\"headline\":\"Chest Superset Workout That Will Pump Up Your Pecs\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/\"},\"wordCount\":2232,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2051370170-scaled.jpg\",\"articleSection\":[\"Chest Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Big, defined pecs are the hallmark of a great chest exercise routine. But when you're time-poor, getting a great chest workout can be an additional challenge. That's where this superset workout comes in. Supersets are a great way to get a lot of work done in a short amount of time, and they're especially effective for building <a href=\\\"https:\/\/betterme.world\/articles\/breast-reduction-exercises\/\\\">muscle<\/a>.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The key to making an effective superset is combining push and pull movements.This means that you're working different muscle groups in each set, which is important for maintaining good form and preventing injuries.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, chest muscles present a unique challenge: they're one of the few muscle groups that don't have a true antagonist. This means that you can't effectively superset chest exercises with other exercises that target the same muscle group. With this in mind, we've put together a chest workout that uses supersets to target the pecs from all angles.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But first, we want to answer some common questions about supersets.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is A Superset?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A superset is when you perform two exercises back-to-back with no rest in between. This is a great way to save time and increase the intensity of your workout.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are two types of supersets: antagonistic and agonist. Antagonistic supersets pair two exercises that work opposite muscle groups. For example, you could do a set of chest presses followed by a set of rows. This type of superset is great for beginners because it allows you to rest one muscle group while working the other (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20733520\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">) .<\/span>\\r ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/\",\"name\":\"Chest Superset Workout That Will Pump Up Your Pecs - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2051370170-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Looking for an effective \u2605 CHEST SUPERSET WORKOUT? \u27a4 Try this routine that hits both the pecs and back muscles for a great pump. 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Chest Superset Workout That Will Pump Up Your Pecs - BetterMe","description":"Looking for an effective \u2605 CHEST SUPERSET WORKOUT? \u27a4 Try this routine that hits both the pecs and back muscles for a great pump. Keep reading to find out everything you want to know.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Chest Superset Workout That Will Pump Up Your Pecs","og_description":"Looking for an effective \u2605 CHEST SUPERSET WORKOUT? \u27a4 Try this routine that hits both the pecs and back muscles for a great pump. Keep reading to find out everything you want to know.","og_url":"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1706,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2051370170-scaled.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76"},"headline":"Chest Superset Workout That Will Pump Up Your Pecs","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/"},"wordCount":2232,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2051370170-scaled.jpg","articleSection":["Chest Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Big, defined pecs are the hallmark of a great chest exercise routine. But when you're time-poor, getting a great chest workout can be an additional challenge. That's where this superset workout comes in. Supersets are a great way to get a lot of work done in a short amount of time, and they're especially effective for building <a href=\"https:\/\/betterme.world\/articles\/breast-reduction-exercises\/\">muscle<\/a>.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">The key to making an effective superset is combining push and pull movements.This means that you're working different muscle groups in each set, which is important for maintaining good form and preventing injuries.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, chest muscles present a unique challenge: they're one of the few muscle groups that don't have a true antagonist. This means that you can't effectively superset chest exercises with other exercises that target the same muscle group. With this in mind, we've put together a chest workout that uses supersets to target the pecs from all angles.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">But first, we want to answer some common questions about supersets.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Is A Superset?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">A superset is when you perform two exercises back-to-back with no rest in between. This is a great way to save time and increase the intensity of your workout.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">There are two types of supersets: antagonistic and agonist. Antagonistic supersets pair two exercises that work opposite muscle groups. For example, you could do a set of chest presses followed by a set of rows. This type of superset is great for beginners because it allows you to rest one muscle group while working the other (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20733520\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) .<\/span>\r ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/","url":"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/","name":"Chest Superset Workout That Will Pump Up Your Pecs - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/chest-superset-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2051370170-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Looking for an effective \u2605 CHEST SUPERSET WORKOUT? \u27a4 Try this routine that hits both the pecs and back muscles for a great pump. 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/dev.betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46704","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=46704"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46704\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/46732"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=46704"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=46704"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=46704"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=46704"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}