Chest & Triceps Workout!

30 Minute Superset Gauntlet!

By Scott Herman Published 

I wanted to give you all a bit of a different workout today, because I don’t want you all to think that when you go to the gym you have to be there for 90 minutes or 2 hours, and that you have to do a ton of different exercises per body part. You can do an insane superset just sticking to the same two exercises and hit around 10-15 sets of that superset, and get an incredible workout.

What Makes This A Unique Workout?

This is going to be a superset workout where you’re going to SMASH your chest and your triceps by combining a flat dumbbell bench press with different variations of push-ups. Now don’t worry if you have a hard time with push-ups or the variations, I will provide alternates after running through the entire workout.

What I want to do is get your brains thinking a little outside the box. Believe me, this workout should take you on average about 30 minutes, but it’s going to be the toughest chest and tricep workout that you’ve ever done!

Superset Gauntlet!

  • SUPERSET 1: (5 sets: 10-12 reps)

Dumbbell Flat Bench Press

Incline Diamond Push-Up On Ball

  • SUPERSET 2: (5 sets: 10-12 reps)

Dumbbell Flat Bench Press

Diamond Push-Up On Ball

  • SUPERSET 3: (5 sets: 10-12 reps)

Dumbbell Flat Bench Press

Alternating Push-Up On Ball

REST 60 – 90 seconds between sets and supersets.

Superset 1 – Dumbbell Flat Bench Press & Incline Diamond Push-Up On Ball

You’ll start off with one set of the flat dumbbell (DB) bench press for 10 reps. The amount of weight you use throughout the entire workout for this exercise is going to be as much weight as you possibly can for those 10 reps. You’re only resting 60 – 90 seconds between sets, so some sets you might be able to go up a little bit in weight, some sets you might have to go down a little, just make sure you’re always giving it your all.

As soon as you’re done with the 10 reps on the flat DB bench press, you’re going to go straight into the incline diamond push-ups on a ball, again aiming for 10 repetitions. This exercise, if you’ve never done it before, is going to absolutely destroy your triceps. Make sure you have a diamond position with your hands on the ball, and you’re actually also going to feel a lot of inner chest activation as well, similar to a plate press. You’re going to do 5 sets of this superset before moving onto the next one.

  • Alternate 1
    If those push-ups on a ball are too hard for you, you can do it without the ball, just make sure you’re placing your hands in a diamond position. This is the most important thing to keep in mind when doing these alternates.


  • Alternate 2

If those are still too hard for you, the second alternate is doing a decline push-up off of the edge of a bench. One of these three different variations will definitely work for you.

Superset 2 – Dumbbell Flat Bench Press & Diamond Push-Up On Ball

Once you’ve completed 5 sets of the first superset, you’ll go straight into the second superset, again starting with the DB bench press. You’re going to be doing a lot of DB bench pressing throughout these 15 sets, but that’s OK, I want you to get into your own head and realize that you don’t have to do 30 different exercises to get a good workout. All it takes is a solid compound movement and then you can superset it with something simple like a diamond push-up on a ball.

For this superset, instead of having your feet elevated, this time you’re going to do the push-ups just on the ball with your feet on the ground. Now you don’t have to pick and choose the just the hardest or just one of the alternates. If you want to try to do as many push-ups as you can with your hands on the ball, and you only get 5 push-ups before having to switch to one of the alternates, that’s fine.

  • Alternate 1

Once again you will keep your hands in the diamond position, but you’ll take away the ball for this first alternate and just do diamond push-ups on the ground.

  • Alternate 2

If you start to fatigue and can’t handle 10 with your hands on the ground, then all you have to do is place your knees on the ground and you can finish off your repetitions. It’s all about getting the total rep number, I don’t care how you get there, whether you use the alternates or don’t use the alternates, just do whatever you have to do to get the reps done.

Superset 3 – Dumbbell Flat Bench Press & Alternating Push-Up On Ball

For the final five sets, once again you’ll go back to that DB bench press, going as heavy as you can for those 10 repetitions. By this point in time you might have had to drop the weight quite significantly. Maybe you started off with 80lbs DBs, you might be at 65lbs or 60lbs DBs at this point because your chest is getting tired. That is the ENTIRE POINT of a muscle building workout, so lowering the weight shouldn’t make you feel ‘weak’.

As soon as you’re done with your flat DB presses, you’ll go into an alternating push-up on a ball, again doing 10 repetitions. This is pretty cool if you’ve never done this before, you’re going to be challenging yourself because you’re targeting your chest in a different way. You’re creating a ton of instability, not just because your hand is on the ball, but because you have to move the ball while holding yourself in place. As you go up and down, you have to balance on the ball while unstable because you’re not going down straight, so it’s a really cool exercise.

  • Alternate 1

If you can’t handle the alternating push-ups on a ball just quite yet, you can try one of two alternates. The first involves just placing dumbbells on the ground, then going back and forth bringing your hand up and onto one DB while the other hand is off to the side of the other one. Always go as deep as you can, so make sure you spread the DBs out far enough so that you can get your chest to the ground on every push-up. If you have them too close, you’re not going to be able to do it.

  • Alternate 2

If the first alternate is still too difficult for you, all you have to do is switch positions for the final alternate by placing your knees on the ground. Again, I am giving you alternates as SUGGESTIONS. Try to do the original workout, the original versions of the push-ups for as many reps as you can, even if it’s only for 1 repetition before moving to one of the alternates – something is better than nothing.


I have to tell you, this workout is brutal! Just three demonstration sets is enough to get a pump and fry you, so imagine how you will feel after doing it for 30 minutes and the entire total of 15 sets!

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