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37
Workout

Chest Foundation

~25 min.
~300 kcal
⁉️ Comments

This workout is designed for those who want to build a solid foundation in chest training — without a barbell, machines, or a gym. All exercises are performed using FISIO functional suspension straps and have been selected specifically for the beginner level: moderate load, accessible technique, and minimal risk of overexertion.

The routine targets the chest through pressing, adduction, and sliding movements, additionally engaging the shoulders and triceps as synergists. Mobility exercises are built in between the strength blocks — they reduce tension in the shoulder girdle and help maintain proper range of motion throughout the entire workout.

  • Level: beginner
  • Primary focus: chest, shoulders, triceps
  • Format: sets with a fixed number of repetitions
  • Equipment: FISIO functional suspension straps, any anchor point

Before you begin, make sure the straps are securely anchored at chest height or slightly above. Pay attention to your body position: the greater the forward lean, the higher the load. Start with a minimal lean and increase it gradually as you get comfortable with the technique.

Warm up
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
Lower back stretch with rotation
1
Level: 1
15 sec.
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Main exercises
W extension
1
Level: 1
8
Press - I Adduction
4
Level: 1
6
I slide (kneeling)
5
Level: 1
12
One had pushpup with rotation
1
Level: 1
S1
10
One had pushpup with rotation
1
Level: 1
S2
10
Y slide
7
Level: 1
12
T adduction
5
Level: 2
10
Narrow press
5
Level: 2
10
I adduction
6
Level: 2
10
Shoulder rotation
1
Level: 1
8 sec.
Lunges L
1
Level: 1
6
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
Hammock - Dolphin
1
Level: 1
5
Y Stretch
1
Level: 1
8 sec.
Archerpose
1
Level: 1
R1
5
Archerpose
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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