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Workouts / Тренировки на грудные мышцы
218
Workout

Chest opening

~52 min.
~624 kcal
⁉️ Comments

A tight chest is one of the main side effects of a sedentary lifestyle. When we spend hours at a computer or on our phone, the chest muscles shorten, the shoulders round forward, and the upper back loses mobility. Over time, this turns into chronic tension, neck and shoulder pain, and a feeling of "armor" across the thoracic region.

This workout is designed to restore natural mobility to the chest. You will target the antagonist muscles — opening the chest through stretching while simultaneously strengthening the back and shoulder muscles that keep the shoulders in proper alignment. This comprehensive approach delivers lasting results rather than temporary relief.

  • Suitable for those with a sedentary lifestyle who want to improve their posture
  • Beneficial for people with tightness in the shoulders, upper back, and chest
  • Recommended 2–3 times per week as a standalone workout or warm-up
  • Pay attention to your breathing: inhale as you open the chest, exhale as you bring it together

Suspension trainers are ideal for this purpose: they allow you to smoothly adjust the load by changing your body angle, work through a full range of motion, and engage stabilizers that are not activated on fixed-path machines.

Warm up
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
High pull - Squat
1
Level: 1
12
W pull
1
Level: 1
10
March
1
Level: 2
S1
12
March
1
Level: 2
S2
12
Lower back stretch with rotation
1
Level: 1
15 sec.
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Main exercises
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
Butterfly
5
Level: 2
R1
10
Butterfly
5
Level: 2
R2
10
Y slide
9
Level: 2
R1
8
Y slide
9
Level: 2
R2
8
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
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
I slide
9
Level: 2
R1
8
I slide
9
Level: 2
R2
8
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
T adduction
7
Level: 3
R1
10
T adduction
7
Level: 3
R2
10
T slide
9
Level: 2
R1
8
T slide
9
Level: 2
R2
8
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
Y adduction
6
Level: 2
R1
10
Y adduction
6
Level: 2
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
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
T Stretch
1
Level: 1
8 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
5
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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