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Workout

Stability and Control in Pressing Movements

~11 min.
~132 kcal
⁉️ Comments

Pressing movements are the foundation of upper-body training. But there is a huge difference between "just pressing" and "pressing correctly." When not only the chest or triceps are engaged, but the entire shoulder girdle, scapulae, core, and deep stabilizers as well, the load is distributed efficiently, the risk of injury decreases, and true strength potential is unlocked. That is exactly what this workout is designed for.

FISIO functional straps create an unstable environment in which the body is forced to actively work on balance with every repetition. Unlike a barbell or a machine, the straps have no tolerance for "dead" joints or a disengaged core — you instantly feel where the chain has broken down. This makes every exercise not only a strength challenge, but a coordination one as well.

  • This workout is designed for intermediate-level athletes.
  • The program includes presses, slides, flyes, and accessory movements for scapular and core stabilization.
  • Exercises alternate loading zones to avoid overloading the same muscle group consecutively.
  • Pay attention to the position of your pelvis and lower back in every exercise — a neutral spine is essential.
  • Keep the tempo controlled: do not rush, especially during the eccentric phase.

Perform this workout 2–3 times per week as a standalone block or as part of an upper-body split. A suitable rest period between sets is 45–90 seconds depending on how you feel.

Warm up
Lower back stretch with rotation
1
Level: 1
15 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
8
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Forward fold
1
Level: 1
10 sec.
T Stretch
1
Level: 1
8 sec.
Cossack squat in a bent-over position
1
Level: 1
10
Main exercises
I slide
9
Level: 2
R1
8
I slide
9
Level: 2
R2
8
T slide
9
Level: 2
R1
8
T 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
Y slide
9
Level: 2
R1
8
Y slide
9
Level: 2
R2
8
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Pushup on the hands in standing
7
Level: 2
R1
6
Pushup on the hands in standing
7
Level: 2
R2
6
Narrow grip pushups in plank
8
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R2
10
I-Y-T slide
10
Level: 2
R1
6
I-Y-T slide
10
Level: 2
R2
6
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 - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
Y adduction
6
Level: 2
R1
10
Y adduction
6
Level: 2
R2
10
Forearm extension (reverse grip)
6
Level: 3
R1
12
Forearm extension (reverse grip)
6
Level: 3
R2
12
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
Bar muscle up
9
Level: 3
R1
10
Bar muscle up
9
Level: 3
R2
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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