There are many exercises you can pair with push-ups to create a superset based workout that will get you strong and ripped.
The best superset pairings for pushups are going to help you build chest and core muscle mass, increase endurance, burn calories and fat, and potentially cut your workout time in half.
The “key” to a great pushup superset is to add a complementary exercise that either works similar, opposite, or unrelated muscle groups to that of the muscles worked during a pushup.
Before we dive into what exercises are great to pair with pushups, let’s get a little more deeper into what a superset is.
Superset Definition with Examples
A superset is when you alternate two comparable, contradictory, or unrelated exercises with each other, and no rest in-between the pairing or superset exercises.
The best way to do a superset is with antagonizing or opposing muscle groups, appropriately named an antagonist superset. This could be something like a hammer curl and a triceps dip.
A subsequent way to do a superset is by compound or agonist superset. In this instance, you do a major exercise that targets a certain muscle group and pair that with minor exercise using the same muscle group. It might be something like a Pull-up paired with reverse grip lat pulldown. A bodybuilder or someone looking to put on a lot of muscle might be more inclined to use this type of superset.
Last, another way to do a superset is to couple an exercise that utilizes one muscle group with a totally unrelated muscle group. This type or superset could be something like a lunge and a shoulder press or barbell row. If you use this method, you allow yourself to get a full body workout in a short amount of time. A beginner or general exerciser may want to use this style of superset.
Exercises to Pair with Pushups (Supersets)
A pushup pairing is one of the best ways to strengthen your body and hit many of the complementary and auxiliary muscle groups all at once. Picking what exercise you want to superset with a pushup will depend on your goals for that day. When you decide to do a standard pushup, pushup jack, triangle pushup, or any other variation of pushup, keep a set of dumbbells nearby so you can quickly pair the exercise with bicep curls, shoulder press or reverse flies.
If you have a squat rack nearby, you can pair your pushup with some squats, lunges or deadlifts to work your legs at the same time. You could also stress your chest and core even further by doing mountain climbers, planks, or burpees.
Other exercises to pair with the pushup as a superset include:
- Pistol squats
- Reverse Lunges
- Pullups
- Romanian split squats
- Mountain Climbers
- Planks
- Bench Press
- Bicep Curls
- Sumo Deadlifts
- Push-up Jacks
Agonist Pushup Superset
The agonist pushup superset is a perfect way to build strength and burn calories. This way, you keep your chest and core engaged for the length of the exercise. Since the pushup is going to be the more challenging and full body exercise, do this one first. Then pair this with an exercise like a plank punch, decline shoulder press, mountain climbers or sitting dips.
Other exercises to pair with the agonist pushup superset include:
- Clap Pushups
- Pushup Jacks
- Superman Pushups
- Triangle Pushups
- In and Out Abs
- Burpees
- Chest Flies
Antagonist Pushup Superset
The antagonist pushup superset is a perfect way to build full upper body strength. In this manner you are going to engage not only your chest, triceps and shoulders, but your biceps, back, and stabilizer muscles. After you do a set of pushups, go right into reverse flies, bicep curls or deadlifts.
Other exercises to pair with the antagonist pushup superset include:
- Supermans
- Oblique Twists
- Hammer Curls
- Straight Arm Pulldowns
- Rows
Unrelated Pushup Superset
Lastly, you could do an unrelated pushup superset. This is a great way to build full body strength. This type of pushup pairing will help you scorch tons of calories, especially if you do it as a HIIT workout. An unrelated pushup superset will include a lunge, squat or calf raise.
Other exercises to pair with the unrelated pushup superset include:
- Bicycling
- Rowing
- Sumo Squat
- Running
- Glute Raise
- Pistol Squat
Combination Exercises for Weight Loss
Some of the best combination exercises for losing weight are going to include exercises that focus on major muscle groups and high intensity exercises. If you want to superset a pushup for weight loss, then you need to pair those exercises with a treadmill sprint, intense rowing, jumping rope, burpees or anything that you can put your entire effort into. By doing this, you turn your combination exercises into a fat scorching HIIT superset. You will burn tons of calories and fat in a short amount of time and leave your body healthy and feeling great.
Don’t forget to check out my article: Are Push-Ups Good for Weight Loss?
Summary: Exercises to Pair with Pushups
When you need a great exercise to pair with pushups, look at your goals and what you want to accomplish for that week. A pushup superset with squats or lunges is a great way to get a full body workout and burn lots of calories. Save yourself a ton of time and use pushup pairings to your advantage on your next workout.
Don’t forget to check out my article: Exercises to Pair with Deadlifts and Squats (Supersets)