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Workout

Chest muscle definition

~32 min.
~384 kcal
⁉️ Comments

This workout is designed for those who want not just volume, but defined chest muscle shape — with targeted work on every head, stabilizers, and neighboring muscle groups, without which the chest never truly looks athletic. The program is built for experienced hard-level athletes: there are no warm-up simplifications here, and every exercise demands body control and deliberate load management.

At the core are FISIO functional suspension straps. The unstable surface engages deep stabilizers, increases neuromuscular activation of the chest, and forces the muscles to work more honestly than on machines or with a barbell. Body angle controls intensity: the more horizontal the position, the greater the challenge. This is precisely what makes suspension straps an ideal tool for refining muscle definition.

  • Emphasis on chest, shoulders, and triceps — the key muscles of the upper body
  • Alternating presses, flyes, and stabilizing movements for comprehensive development
  • Core and lower body elements included to maintain tone and metabolic demand
  • Exercise order is structured from foundational movement patterns to complex coordination elements

Pay close attention to technique: in suspension straps, the slightest deviation of the torso shifts the load distribution. Keep your body in a straight line, avoid letting the hips sag, and control every phase of the movement — especially the eccentric phase. It is the slow lowering that builds definition.

Warm up
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Press
6
Level: 3
R1
12
T adduction
7
Level: 3
R1
10
Narrow press
7
Level: 3
R1
10
Y-T-I adduction
8
Level: 3
R1
4
Spider-Man
8
Level: 3
R1
10
Press - I Adduction
8
Level: 3
R1
6
Spider-Man (single leg )
9
Level: 3
S1
8
Spider-Man (single leg )
9
Level: 3
S2
8
Press - Y Adduction
8
Level: 3
R1
6
Archer press
7
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R1
10
Y adduction
8
Level: 3
R1
10
Hinge press (bars)
7
Level: 3
R1
10
I adduction
8
Level: 3
R1
10
Forearm extension
5
Level: 3
R1
12
Forearm extension (reverse grip)
6
Level: 3
R1
12
Forearm extension (single arm)
7
Level: 3
S1
8
Forearm extension (single arm)
7
Level: 3
S2
8
Overhead Forearm extension
7
Level: 3
R1
12
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
Chain triceps extension
5
Level: 3
R1
12
Plank with rotation
8
Level: 4
R1
40 sec.
Rotation with load
8
Level: 3
R1
10
Mountain Climber
9
Level: 3
R1
8
Crunch
9
Level: 3
R1
8
Squats
5
Level: 3
R1
20
Lunge
4
Level: 3
R1
12
Lunge with rotation
7
Level: 3
R1
5
Jump lunge
10
Level: 3
R1
6
Front jump squats
10
Level: 4
R1
15
Pistol
8
Level: 4
R1
10
Round 2
Press
6
Level: 3
R1
12
T adduction
7
Level: 3
R1
10
Narrow press
7
Level: 3
R1
10
Y-T-I adduction
8
Level: 3
R1
4
Spider-Man
8
Level: 3
R1
10
Press - I Adduction
8
Level: 3
R1
6
Spider-Man (single leg )
9
Level: 3
S1
8
Spider-Man (single leg )
9
Level: 3
S2
8
Press - Y Adduction
8
Level: 3
R1
6
Archer press
7
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R1
10
Y adduction
8
Level: 3
R1
10
Hinge press (bars)
7
Level: 3
R1
10
I adduction
8
Level: 3
R1
10
Forearm extension
5
Level: 3
R1
12
Forearm extension (reverse grip)
6
Level: 3
R1
12
Forearm extension (single arm)
7
Level: 3
S1
8
Forearm extension (single arm)
7
Level: 3
S2
8
Overhead Forearm extension
7
Level: 3
R1
12
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
Chain triceps extension
5
Level: 3
R1
12
Plank with rotation
8
Level: 4
R1
40 sec.
Rotation with load
8
Level: 3
R1
10
Mountain Climber
9
Level: 3
R1
8
Crunch
9
Level: 3
R1
8
Squats
5
Level: 3
R1
20
Lunge
4
Level: 3
R1
12
Lunge with rotation
7
Level: 3
R1
5
Jump lunge
10
Level: 3
R1
6
Front jump squats
10
Level: 4
R1
15
Pistol
8
Level: 4
R1
10
Round 3
Press
6
Level: 3
R1
12
T adduction
7
Level: 3
R1
10
Narrow press
7
Level: 3
R1
10
Y-T-I adduction
8
Level: 3
R1
4
Spider-Man
8
Level: 3
R1
10
Press - I Adduction
8
Level: 3
R1
6
Spider-Man (single leg )
9
Level: 3
S1
8
Spider-Man (single leg )
9
Level: 3
S2
8
Press - Y Adduction
8
Level: 3
R1
6
Archer press
7
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R1
10
Y adduction
8
Level: 3
R1
10
Hinge press (bars)
7
Level: 3
R1
10
I adduction
8
Level: 3
R1
10
Forearm extension
5
Level: 3
R1
12
Forearm extension (reverse grip)
6
Level: 3
R1
12
Forearm extension (single arm)
7
Level: 3
S1
8
Forearm extension (single arm)
7
Level: 3
S2
8
Overhead Forearm extension
7
Level: 3
R1
12
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
Chain triceps extension
5
Level: 3
R1
12
Plank with rotation
8
Level: 4
R1
40 sec.
Rotation with load
8
Level: 3
R1
10
Mountain Climber
9
Level: 3
R1
8
Crunch
9
Level: 3
R1
8
Squats
5
Level: 3
R1
20
Lunge
4
Level: 3
R1
12
Lunge with rotation
7
Level: 3
R1
5
Jump lunge
10
Level: 3
R1
6
Front jump squats
10
Level: 4
R1
15
Pistol
8
Level: 4
R1
10
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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