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Workout

Functional Chest Strength

~10 min.
~120 kcal
⁉️ Comments

This circuit workout is aimed at developing functional chest strength — not isolated "beach muscle" training, but real working strength that engages the chest in conjunction with the shoulders, core, and stabilizing muscles. This is exactly how muscles operate in real movements: in pressing, pushing, throwing, and changing direction.

The workout is built around FISIO functional suspension straps and is designed for a medium level — suitable for those who are already familiar with basic suspension strap exercises and want to add volume and intensity. The format is circuit-based: exercises follow one another without long rest periods between them, which additionally develops endurance and boosts metabolism.

  • The focus is on the chest muscles, anterior deltoids, and triceps as synergists in pressing movements.
  • Alternating pressing and adduction movements reduces local fatigue and allows you to maintain quality throughout the entire circuit.
  • The unstable base of the straps constantly engages the core muscles — every exercise simultaneously trains body control.
  • Adjust the load by changing the angle of inclination: the steeper the angle toward the floor, the more challenging it becomes.

Before the workout, perform a short joint warm-up for the shoulder girdle. Pay attention to the position of your shoulder blades — they should be retracted and depressed at the starting position of each pressing exercise. This helps protect the shoulder joints and improves the effectiveness of the load on the chest.

Warm up
Lower back stretch with rotation
1
Level: 1
15 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Forward fold
1
Level: 1
10 sec.
T Stretch
1
Level: 1
8 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Main exercises
Round 1
T slide
9
Level: 2
R1
8
I slide
9
Level: 2
R1
8
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Explosive push ups
10
Level: 2
R1
4
Narrow press
7
Level: 3
R1
10
T adduction
7
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R1
10
Y adduction
6
Level: 2
R1
10
Press - I Adduction
8
Level: 3
R1
6
Y slide
9
Level: 2
R1
8
Rotation with load
6
Level: 2
R1
10
Pushup on the hands in standing
7
Level: 2
R1
6
I - Abduction
8
Level: 3
R1
10
A - Abduction
5
Level: 2
R1
10
Low pull - Triceps
8
Level: 2
R1
6
Round 2
T slide
9
Level: 2
R1
8
I slide
9
Level: 2
R1
8
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Explosive push ups
10
Level: 2
R1
4
Narrow press
7
Level: 3
R1
10
T adduction
7
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R1
10
Y adduction
6
Level: 2
R1
10
Press - I Adduction
8
Level: 3
R1
6
Y slide
9
Level: 2
R1
8
Rotation with load
6
Level: 2
R1
10
Pushup on the hands in standing
7
Level: 2
R1
6
I - Abduction
8
Level: 3
R1
10
A - Abduction
5
Level: 2
R1
10
Low pull - Triceps
8
Level: 2
R1
6
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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