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Workout

Mid-chest: volume and tone

~7 min.
~84 kcal
⁉️ Comments

The middle part of the chest muscles is the zone that forms the visual "line" down the center of the chest and is responsible for horizontal adduction movements of the arm. This area is most often insufficiently targeted during classic presses, because the angle of load shifts to the lower or upper chest. This program addresses that directly: it loads the middle fibers of the pectoralis major through adduction, pressing, and controlled sliding.

The workout is built around FISIO functional suspension straps — a trainer that allows you to change the angle of body inclination and thereby precisely regulate the load on the target chest fibers. The absence of axial load makes the program safe for the shoulder joints and spine, while the unstable support constantly engages the core stabilizer muscles — so you work on shape and strength at the same time.

  • Difficulty level — intermediate: suitable for those who already have basic experience working with suspension straps or functional training.
  • Key focus — adduction movements and presses in the horizontal plane, supplemented by stabilizing exercises for the core and shoulders.
  • Pay attention to body position: in every exercise, keep your body straight, do not sag in the lower back, and do not raise your shoulders toward your ears.
  • Tempo — controlled: the lowering phase (eccentric) should be no faster than 2–3 seconds — this is what provides the primary stimulus for muscle growth.

The program includes 12 exercises that sequentially engage the chest, shoulders, triceps, and core muscles. The number of sets and repetitions is set on the platform side according to your level. Get started — and give your mid-chest the load it has been missing.

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
T slide
9
Level: 2
R1
8
T 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
I slide
9
Level: 2
R1
8
I slide
9
Level: 2
R2
8
T adduction
7
Level: 3
R1
10
T adduction
7
Level: 3
R2
10
Narrow press
7
Level: 3
R1
10
Narrow press
7
Level: 3
R2
10
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
Y slide
9
Level: 2
R1
8
Y slide
9
Level: 2
R2
8
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Explosive push ups
10
Level: 2
R1
4
Explosive push ups
10
Level: 2
R2
4
Pushup on the hands in standing
7
Level: 2
R1
6
Pushup on the hands in standing
7
Level: 2
R2
6
Low pull - Triceps
8
Level: 2
R1
6
Low pull - Triceps
8
Level: 2
R2
6
Bar muscle up
9
Level: 3
R1
10
Bar muscle up
9
Level: 3
R2
10
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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