Upper Body Metabolic Conditioning Exercise - Vertical Push/Pull In-Set Superset
1,343 views · Published 8 September 2017 · 3:12 · Indexed 14 November 2026
Channel: Nick Nilsson - the Mad Scientist of Muscle · 2017 · Sports
This is an excellent combination exercise for targeting two antagonistic movement patterns in one set...a vertical pull (in the form of a neutral-grip pull-up) and a vertical push (in the form of a barbell "landmine" style of press). With this combination, you'll be working primarily your back and your biceps and brachialis during the pull-up and the shoulders and triceps during the press. You'll also find that your rear delts do double-duty with this combo, as they're involved to some degree with BOTH exercises. Performing a set in this fashion is very effective for fat-loss/metabolic conditioning style of training as it allows you to do a lot of work with a lot of different musclse in a very short period of time. It's not especially targeted for building muscle as the tension in constantly shifting between two completely different sets of muscles. The setup is simple...you'll need a power rack, two bars and some plates. You'll be doing a pull-up and a press, alternating on each rep. Keep going in this fashion (I call it an In-Set Superset when you go back and forth between two exercises that share a common position on every rep like this) until you get close to failure on either one of the exercises. This works a substantial amount of muscle mass in your upper body. The antagonistic patterns allow you to better maintain strength so that you can keep going for longer and do more total work/volume on each set...the antagonistic muscles are resting while the other muscles are working. This prevents lactate build-up from happening too quickly, which would cut your set short. These factors make it a a very effective combination exercise for metabolic conditioning training, no matter what your training level. -------------------------------------------------------------------------- This chest workout will INCINERATE the stubborn fat right off you... https://www.fitstep.com/metabolic-monsters/2/landers/1-optin/4-lactate-tolerance-training-chest.htm -------------------------------------------------------------------------- Subscribe to my YouTube channel and Facebook page for more unique exercises and unconventional training methods: YouTube Channel ► http://www.youtube.com/subscription_center?add_user=nilssonnick Facebook ► http://www.facebook.com/nicknilssonmadscientist Instagram ► https://www.instagram.com/nicknilsson1/
More from this channel
-
2:25
Squat Giant Set For A Complete Lower Body Workout
-
0:12
Band-Machine Leg Presses - Adjust to Strength Curves
-
0:56
Stiff-Legged Deadlift Negatives for Hamstrings
-
2:29
Tricep Training - Inset Superset done Rest-Pause
-
1:56
Suitcase Style One Arm Deadlifts With Bar Grip
-
1:48
Forearm Dumbell Preacher Curls - Kill Your Grip!
-
0:19
Reverse Alternating Shoulder Press
-
1:16
Vertical Barbell Curls For Bigger Biceps