The Bodybuilding Superset That Packs on Serious Upper-Body Muscle

Here’s how to achieve an epic chest and back pump

If you want to get bigger up top, then you need to stick with the basics: the pushup and the bent-over row. 

This push-pull pairing is a classic bodybuilding technique that has withstood the test of time. 

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Load up a barbell. Choose a weight that you can row with an underhand grip for 10 to 15 reps. Now do as many bent-over rows with perfect form as you can.

Once you’re finished, immediately perform as many barbell pushups as you can. I recommend holding the barbell with the same grip you would use during a bench press—with your pinky against the ring. 

After pumping out both exercises, rest 1 minute. That’s 1 round. Do 5 to 10 rounds.

You can make the superset harder over by increasing the load or cutting your rest to 30 to 45 seconds between rounds. see more