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Workout

Upper Chest: Emphasis and Shape

~7 min.
~84 kcal
⁉️ Comments

The upper chest is one of the most challenging areas to target effectively. Most classic pressing exercises load the middle and lower chest, leaving the clavicular head of the pectoralis major underworked. The result — the chest looks "flat" at the top, even when overall volume is present. This workout was designed specifically to correct that imbalance.

FISIO functional suspension straps allow you to work at angles that are inaccessible with a barbell or dumbbells: the load vector changes smoothly, the muscle is engaged through a full range of motion, and the stabilizing muscles of the shoulder girdle are active throughout the entire movement. This is not just "another piece of equipment" — it is a different loading principle that gives the upper chest exactly the stimulus it lacks in a conventional gym.

The workout is designed for an intermediate fitness level. It includes adduction movements, pressing movements, slides, and coordination exercises — all of which, in one way or another, emphasize the upper chest fibers and anterior deltoids. The exercises are arranged from simpler to more demanding, so you have time to warm up and avoid overloading the shoulder joints at the start.

  • Keep your shoulder blades retracted and depressed throughout all pressing and adduction movements.
  • Do not let your shoulders roll forward at the top of the movement — this shifts the load from the chest to the trapezius.
  • Control the eccentric phase: a slow lowering provides an additional growth stimulus.

Warm up
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.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
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.
Side lunge stretch
1
Level: 1
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus 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.
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Main exercises
T slide
9
Level: 2
R1
8
T slide
9
Level: 2
R2
8
I slide
9
Level: 2
R1
8
I slide
9
Level: 2
R2
8
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
T adduction
7
Level: 3
R1
10
T adduction
7
Level: 3
R2
10
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
Explosive push ups
10
Level: 2
R1
4
Explosive push ups
10
Level: 2
R2
4
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
Narrow press
7
Level: 3
R1
10
Narrow press
7
Level: 3
R2
10
Pushup on the hands in standing
7
Level: 2
R1
6
Pushup on the hands in standing
7
Level: 2
R2
6
Bar muscle up
9
Level: 3
R1
10
Bar muscle up
9
Level: 3
R2
10
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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