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220
Workout

Lower chest: definition

~9 min.
~108 kcal
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The lower chest is the area that forms the characteristic defined contour and gives the pectoral muscles a complete, pronounced appearance. It is also the area that most often "lags behind" with standard presses, because the load angle does not emphasize the lower fibers. This workout is designed to engage the pectorals through a full range of motion — with an emphasis on adduction and pressing from a declined position, which is typical for working the lower and middle fibers of the pectoral muscles.

The format is a circuit workout of moderate intensity. 14 exercises follow one another, alternating between chest, core, shoulders, and triceps: this allows you to maintain high training density without overloading any single muscle group. Suspension trainers create an unstable base, which additionally activates deep stabilizers and enhances neuromuscular control — definition is built not only through volume, but also through the quality of muscle contraction.

  • Level: intermediate — suitable for those already familiar with basic suspension trainer exercises
  • Focus: lower and middle chest, triceps, core
  • Equipment: FISIO suspension trainers, anchor point
  • Format: circuit — perform exercises sequentially, rest between rounds

Pay attention to your body position: in most exercises, the body should be aligned in a straight line, with no sagging at the hips. The greater the forward lean, the greater the load. Adjust intensity through angle, not speed of execution.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Medium pull
1
Level: 1
12
Cossack squat in a bent-over position
1
Level: 2
10
Sumo squat
1
Level: 1
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
Round 1
T slide
9
Level: 2
R1
8
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
Explosive push ups
10
Level: 2
R1
4
T adduction
7
Level: 3
R1
10
Narrow press
7
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R1
10
I slide
9
Level: 2
R1
8
Y-T-I adduction
6
Level: 2
R1
4
Y adduction
6
Level: 2
R1
10
Low pull - Triceps
8
Level: 2
R1
6
Rotation with load
6
Level: 2
R1
10
Y slide
9
Level: 2
R1
8
A - Abduction
5
Level: 2
R1
10
Round 2
T slide
9
Level: 2
R1
8
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
Explosive push ups
10
Level: 2
R1
4
T adduction
7
Level: 3
R1
10
Narrow press
7
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R1
10
I slide
9
Level: 2
R1
8
Y-T-I adduction
6
Level: 2
R1
4
Y adduction
6
Level: 2
R1
10
Low pull - Triceps
8
Level: 2
R1
6
Rotation with load
6
Level: 2
R1
10
Y slide
9
Level: 2
R1
8
A - Abduction
5
Level: 2
R1
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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