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Workout

Chest and Shoulders: Strength Balance

~9 min.
~108 kcal
⁉️ Comments

The chest muscles and shoulders are a pair that's easy to throw out of balance. Hours at a computer, a predominance of pressing movements in the gym, and weak rear deltoids lead to the classic "strong man's slouch": a powerful chest, forward-rolling shoulders, protracted shoulder blades, and a tense neck. This workout is designed to address exactly that imbalance — simultaneously developing the pushing and pulling capacity of the upper body.

You will work the pectorals, anterior, medial, and posterior deltoids, as well as the triceps and scapular stabilizers. Suspension straps allow you to shift the load angle smoothly, engaging deep stabilizers that are out of reach when training with a barbell or dumbbells. The result is strength that is not only greater, but more controlled — you feel every inch of the movement.

  • Level: intermediate — suitable for those already familiar with basic suspension strap technique.
  • Focus: presses, adductions, abductions, and slides for the chest and shoulders in equal measure.
  • Zone alternation: heavy compound movements are separated by stabilization exercises to maintain movement quality throughout the entire workout.
  • Pay attention to your shoulder blades: during pressing exercises, don't let them drift forward — keep your shoulders pulled down away from your ears for the duration of each set.

This workout is suitable both for building strength and size and for improving posture. Performing it regularly 2–3 times per week helps develop a balanced, healthy shoulder girdle.

Warm up
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Golf
1
Level: 2
6
Side lunge (alternating)
1
Level: 2
12
Butterfly
1
Level: 1
10
Exit to the plank on the forearms
1
Level: 1
12
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 sec.
Short extension
1
Level: 1
8
Sumo squat
1
Level: 2
10
Main exercises
T slide
9
Level: 2
R1
8
T slide
9
Level: 2
R2
8
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
T adduction
7
Level: 3
R1
10
T adduction
7
Level: 3
R2
10
Y slide
9
Level: 2
R1
8
Y slide
9
Level: 2
R2
8
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
Explosive push ups
10
Level: 2
R1
4
Explosive push ups
10
Level: 2
R2
4
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Chest press single arm
6
Level: 2
S1
10
Chest press single arm
6
Level: 2
S2
10
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Narrow press
7
Level: 3
R1
10
Narrow press
7
Level: 3
R2
10
Pushup on the hands in standing
7
Level: 2
R1
6
Pushup on the hands in standing
7
Level: 2
R2
6
Narrow grip pushups in plank
8
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R2
10
I slide
9
Level: 2
R1
8
I slide
9
Level: 2
R2
8
Cool down
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.

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