Upper Body Superset Workout

Personal Training

Upper Body Superset Workout

By John Meeks, CSCS, Precor Master Coach, CFL1

The Upper Body Superset Workout utilises the Precor Smith Machine and is a great way to strengthen the upper back and shoulders. This workout combines a seated shoulder press with a high row and should be performed after a complete warm-up.



Seated Press Coaching and Cueing

  1. Press the lower back in the seat with shoulders back and down, and the head in a neutral position.
  2. Keep the heels driven into the floor.
  3. Grab the bar outside the shoulders with elbows pointing forward.

Upright Row Coaching and Cueing

  1. Stand with feet under the hips and keep the head in the neutral position.
  2. Grab the bar inside the shoulders with palms facing toward the body.
  3. Keep the bar close to the body as it moves upward, allowing elbows to go wide.
  4. Do not use momentum to raise the bar.

Superset Instructions

Perform the upright row as soon as the seated press is complete and the client has changed the weights. Rest for 2.5 minutes following each set, and perform 5 supersets in total.  Clients seeking to increase strength should perform 6-8 reps at 60-80% of 1 rep max. Those looking to shape and tone should perform 8-10 reps at 50-70% of 1 rep max.

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Author Information

John Meeks
John Meeks's picture

John has over 20 years experience in the fitness industry.  He has worked for 10 years as a strength and conditioning coach with multiple youth athletic teams and clubs and has assisted with over 50 athletes attending Division 1 schools. He is the head coach and co-owner of 2 CrossFit gyms in North Carolina, and is a Precor Master Coach. He is also the Director of the War of the WODS - one of the largest CrossFit competitions on the East Coast with over 1200 competitors.    

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Joined: 28/09/2016 - 21:28