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Wall Push Up Superset With Dumbbell Hammer Curl

This is a great superset combination that will really target your chest, shoulders (front), biceps (front of the upper arms), and triceps (back of the upper arms). The great thing about this exercise is that it uses a compound, multi joint exercise (wall push) and combines it with a great biceps/forearm building exercise.

Compound movements such as the wall push up are without a question, the most efficient and effective type of movement you can perform to develop and strengthen muscle. In other words, you get the best “bang for your buck” with this movement. Combine this with the hammer curl and you will experience some awesome results!

If you don’t know what a superset is, please see my page called “what is a superset”.

Superset Exercise #1 - The Wall Push Up

Position for the wall push up exercise

Stand about two to three feet away from a wall. Retract your shoulder blades and puff your chest out proud. It is very important to make sure your shoulder girdle is in the proper position for this exercise. Your feet should be at shoulder width apart, keep your back straight and your head level. Your eyes should be forward staring at the wall (for the entire movement). Lean your forward and with your hands extend your arms all the way until your arms are straight. Move your shoulders back and down while puffing your chest out. You should feel a contraction in your chest and the back of your arms (triceps).

Execution of the wall push up exercise

Lower your body to the wall bending your elbows. Once your face is close to the wall, pause for a brief moment and using your chest and triceps, push yourself back to the starting position. Don’t allow your shoulders to move forward and keep them retracted for the duration of the movement. When your arms are in the fully extended position, really squeeze your chest and triceps (back of your upper arms).

Perform the wall push up for the prescribed amount of repetitions.

Once you’ve completed the prescribed repetitions for the wall push up exercise, immediately move onto the dumbbell hammer curl exercise.

Superset Exercise #2 - Dumbbell Hammer Curls

Position for the dumbbell hammer curl exercise

Pick up a pair of dumbbell in each hand. Stand straight with your head level and eyes forward. Turn the dumbbells so that your palms are facing each other. The dumbbells should be at your sides. Remember; keep your shoulder blades retracted and your chest puffed out. Slightly arch your lower back.

Execution of the dumbbell hammer curl exercise

Slowly curl the dumbbells up to just above chest level. Only bend at the elbow keeping your upper arms stationary and by your sides. Pause for a brief moment and slowly lower the dumbbells back to the starting position.  Perform for the prescribed amount of repetitions.


Dumbbell hammer curls: Breathe in as you curl upwards and breathe out as you lower the weight back to the start position
Wall push up: Breathe in as you lower your body to the wall and breath out as you push back up.

Important points for the hammer curl / wall push up superset.

·         This is a superset exercise so no resting once your completed the first exercise (dumbbell hammer curls) – immediately perform the second superset (triceps kickbacks).

·         Keep your eyes forward. I suggest staring at a spot on the wall and look at it for the duration of the hammer curl and wall push up.

·         Don’t look down!

·         Keep your shoulder blades retracted

·         Really squeeze your triceps and chest when your arms are in the extended position for the wall push up

Video  for the wall push up / dumbbell hammer curl superset exercise

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.

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