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Workout

Intense Chest Workout

~11 min.
~132 kcal
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This workout is designed for those who want to truly challenge their chest muscles — without a barbell, machines, or space constraints. The program is built around functional suspension straps: the unstable surface forces the chest, shoulders, and triceps to work together, engaging deep stabilizers and increasing neuromuscular response. The result is volume, density, and functional strength that carries over into real-world movement.

This workout is aimed at an intermediate fitness level. You already know how to hold a plank, have good body awareness, and are ready to train under real load. The program starts with a warm-up and basic pressing patterns, then moves into chest fly variations at different angles, finishing with explosive plyometrics — this sequence ensures progressive fatigue accumulation in the target muscles.

  • Pay attention to your body position: keep a straight line from head to heels.
  • Your angle in the straps controls the intensity: the more horizontal your body, the harder the exercise.
  • Do not lock your elbows at the top of the press — maintain a slight bend.
  • Between sets, control your breathing and take your time — quality matters more than speed.

Perform this workout 2–3 times per week with a rest day between sessions. Within 3–4 weeks, you will notice a difference in strength and fullness in your chest muscles.

Warm up
Hammock - Dolphin
1
Level: 2
5
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Toe squats
1
Level: 1
20
High pull
1
Level: 1
12
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Hero pose
1
Level: 1
S1
15 sec.
Hero pose
1
Level: 1
S2
15 sec.
Main exercises
T slide
9
Level: 2
R1
8
T slide
9
Level: 2
R2
8
I slide
9
Level: 2
R1
8
I slide
9
Level: 2
R2
8
Press
6
Level: 3
R1
12
Press
6
Level: 3
R2
12
Narrow press
7
Level: 3
R1
10
Narrow press
7
Level: 3
R2
10
T adduction
7
Level: 3
R1
10
T adduction
7
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
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Y adduction
6
Level: 2
R1
10
Y adduction
6
Level: 2
R2
10
Y slide
9
Level: 2
R1
8
Y slide
9
Level: 2
R2
8
I-Y-T slide
10
Level: 2
R1
6
I-Y-T slide
10
Level: 2
R2
6
Narrow grip pushups in plank
8
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R2
10
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Explosive push ups
10
Level: 2
R1
4
Explosive push ups
10
Level: 2
R2
4
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
A - Abduction (reverse grip)
8
Level: 3
R1
10
A - Abduction (reverse grip)
8
Level: 3
R2
10
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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