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477
Workout

Strength and Form: Chest in Motion

~2 h. 15 min.
~1620 kcal
⁉️ Comments

This workout is designed for those who want not just to "press," but to truly challenge the chest muscles across different movement vectors. The circuit format keeps muscles from resting too long: you alternately target the chest through presses, flyes, and unstable plank variations, maintaining high tension throughout the entire session.

The hard level means that each exercise requires a solid foundation of fitness and body control. There is no room for momentum here — FISIO suspension straps force you to stabilize the shoulder girdle, engage the core, and work with your bodyweight at full capacity. That is precisely why the load on the chest muscles is dense and functional.

  • Alternate the zones being loaded: after a press comes a fly or a plank — this allows you to maintain the pace without overloading a single muscle group.
  • Pay attention to your scapular position: they should be retracted and depressed at the start of every pressing movement.
  • Control your body angle — the more parallel to the floor you are, the greater the load. Do not sacrifice technique for the sake of angle.
  • This workout is suitable for experienced athletes who have been training regularly with suspension straps for at least 2–3 months.

Complete all 20 exercises in a circuit, resting between rounds for as long as the FISIO app prescribes. Keep your focus on movement quality — that is what turns suspension straps into the most effective tool for building a defined and powerful chest.

Warm up
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Rotation 1
1
Level: 1
8
Squats (wide feet position)
1
Level: 1
15
Exit to plank
1
Level: 1
12
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
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
Round 1
Press
6
Level: 3
R1
12
Press - I Adduction
8
Level: 3
R1
6
Spider-Man
8
Level: 3
R1
10
Y adduction
8
Level: 3
R1
10
T adduction
7
Level: 3
R1
10
Narrow press
7
Level: 3
R1
10
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
Hinge press (bars)
7
Level: 3
R1
10
Archer press
7
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R1
10
I adduction
8
Level: 3
R1
10
Y-T-I adduction
8
Level: 3
R1
4
Rotation with load
8
Level: 3
R1
10
Mountain Climber
9
Level: 3
R1
8
Crunch
9
Level: 3
R1
8
Plank with rotation
8
Level: 4
R1
40 sec.
Back extension
7
Level: 4
R1
10
Sprinter start
10
Level: 4
R1
10
Round 2
Press
6
Level: 3
R1
12
Press - I Adduction
8
Level: 3
R1
6
Spider-Man
8
Level: 3
R1
10
Y adduction
8
Level: 3
R1
10
T adduction
7
Level: 3
R1
10
Narrow press
7
Level: 3
R1
10
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
Hinge press (bars)
7
Level: 3
R1
10
Archer press
7
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R1
10
I adduction
8
Level: 3
R1
10
Y-T-I adduction
8
Level: 3
R1
4
Rotation with load
8
Level: 3
R1
10
Mountain Climber
9
Level: 3
R1
8
Crunch
9
Level: 3
R1
8
Plank with rotation
8
Level: 4
R1
40 sec.
Back extension
7
Level: 4
R1
10
Sprinter start
10
Level: 4
R1
10
Round 3
Press
6
Level: 3
R1
12
Press - I Adduction
8
Level: 3
R1
6
Spider-Man
8
Level: 3
R1
10
Y adduction
8
Level: 3
R1
10
T adduction
7
Level: 3
R1
10
Narrow press
7
Level: 3
R1
10
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
Hinge press (bars)
7
Level: 3
R1
10
Archer press
7
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R1
10
I adduction
8
Level: 3
R1
10
Y-T-I adduction
8
Level: 3
R1
4
Rotation with load
8
Level: 3
R1
10
Mountain Climber
9
Level: 3
R1
8
Crunch
9
Level: 3
R1
8
Plank with rotation
8
Level: 4
R1
40 sec.
Back extension
7
Level: 4
R1
10
Sprinter start
10
Level: 4
R1
10
Cool down
Massage
1
Level: 1
8
Rotation 1
1
Level: 1
8
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
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.
Forward fold
1
Level: 1
10 sec.

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