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456
Workout

Maximum Chest Activation

~1 h. 26 min.
~1032 kcal
⁉️ Comments

This workout is designed for those who want to get the most out of their chest muscles — not just "pump them up," but truly activate every fiber: upper, middle, and lower. FISIO functional suspension trainers allow you to work in an unstable environment, which engages the muscles more deeply and fully compared to traditional machines.

The program is intended for experienced athletes at the Hard level. You will alternate pressing movements, adductions, and plank-based elements — this variety of loading angles is what drives maximum chest hypertrophy. The shoulders, triceps, and core are actively engaged as stabilizers, making every exercise truly functional.

  • Control the negative phase — lower yourself slowly, as this is the key to deep activation.
  • Pay attention to your shoulder blade position: they should be retracted and depressed at the start of every pressing movement.
  • Adjust the load by changing your body angle — the more horizontal you are, the harder it gets.
  • Take your time between exercises: technique quality matters more than speed.

The workout covers all the key movement patterns for the chest muscles and provides a comprehensive stimulus for strength and size gains. Get ready for the burn — that's exactly the feeling you're looking for.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
Back extension
1
Level: 2
10
Sumo squat
1
Level: 2
10
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Main exercises
Press
6
Level: 3
R1
12
Press
6
Level: 3
R2
12
Press
6
Level: 3
R3
12
T adduction
7
Level: 3
R1
10
T adduction
7
Level: 3
R2
10
T adduction
7
Level: 3
R3
10
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
Press - I Adduction
8
Level: 3
R3
6
Spider-Man
8
Level: 3
R1
10
Spider-Man
8
Level: 3
R2
10
Spider-Man
8
Level: 3
R3
10
Narrow press
7
Level: 3
R1
10
Narrow press
7
Level: 3
R2
10
Narrow press
7
Level: 3
R3
10
Press - Y Adduction
8
Level: 3
R1
6
Press - Y Adduction
8
Level: 3
R2
6
Press - Y Adduction
8
Level: 3
R3
6
Y-T-I adduction
8
Level: 3
R1
4
Y-T-I adduction
8
Level: 3
R2
4
Y-T-I adduction
8
Level: 3
R3
4
Spider-Man (single leg )
9
Level: 3
S1
8
Spider-Man (single leg )
9
Level: 3
S2
8
Spider-Man (single leg )
9
Level: 3
S1
8
Spider-Man (single leg )
9
Level: 3
S2
8
Spider-Man (single leg )
9
Level: 3
S1
8
Spider-Man (single leg )
9
Level: 3
S2
8
I adduction
8
Level: 3
R1
10
I adduction
8
Level: 3
R2
10
I adduction
8
Level: 3
R3
10
Narrow grip pushups in plank
8
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R2
10
Narrow grip pushups in plank
8
Level: 3
R3
10
Archer press
7
Level: 3
R1
10
Archer press
7
Level: 3
R2
10
Archer press
7
Level: 3
R3
10
Y adduction
8
Level: 3
R1
10
Y adduction
8
Level: 3
R2
10
Y adduction
8
Level: 3
R3
10
Hinge press (bars)
7
Level: 3
R1
10
Hinge press (bars)
7
Level: 3
R2
10
Hinge press (bars)
7
Level: 3
R3
10
Overhead squats
8
Level: 3
R1
12
Overhead squats
8
Level: 3
R2
12
Overhead squats
8
Level: 3
R3
12
Front jump squats
10
Level: 4
R1
15
Front jump squats
10
Level: 4
R2
15
Front jump squats
10
Level: 4
R3
15
Jump lunge
10
Level: 3
R1
6
Jump lunge
10
Level: 3
R2
6
Jump lunge
10
Level: 3
R3
6
Pistol
8
Level: 4
R1
10
Pistol
8
Level: 4
R2
10
Pistol
8
Level: 4
R3
10
Plank with rotation
8
Level: 4
R1
40 sec.
Plank with rotation
8
Level: 4
R2
40 sec.
Plank with rotation
8
Level: 4
R3
40 sec.
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
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.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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