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37
Workout

Chest muscle engagement

~25 min.
~300 kcal
⁉️ Comments

The chest muscles are one of the largest muscle groups in the upper body, involved in most pushing and adduction movements of the arms. However, with a sedentary lifestyle and prolonged computer work, the chest often "switches off": the muscles shorten, lose tone, and the shoulders roll forward. This workout is designed specifically to gently wake up the chest muscles, restore their activation, and bring the shoulder girdle back into proper alignment.

The program is aimed at beginners and those returning to training after a break. All exercises are performed using FISIO functional suspension straps — this allows you to precisely regulate the load by adjusting your body angle, avoid overloading the joints, and engage the core stabilizers from the very first session. No extra equipment, no axial load on the spine.

  • Pay special attention to movement quality rather than rep count — at this level, the goal is to feel the chest muscles working.
  • Always perform the stretching exercises from the program before pressing movements — they will prepare the shoulder girdle and reduce the risk of discomfort.
  • Breathe evenly: exhale on the effort (the pressing or adduction phase), inhale on the return.

Train 2–3 times per week, giving your muscles time to recover. Within a few weeks you will notice improved posture, a sense of openness across the chest, and more confident shoulder girdle function in everyday movements.

Warm up
Sumo squat
1
Level: 1
10
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Medium pull
1
Level: 1
12
Butterfly
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Hero pose
1
Level: 2
S1
5
Hero pose
1
Level: 2
S2
5
Main exercises
W extension
1
Level: 1
8
Shoulder rotation
1
Level: 1
8 sec.
Lunges L
1
Level: 1
6
I slide (kneeling)
5
Level: 1
12
Press - I Adduction
4
Level: 1
6
Y slide
7
Level: 1
12
One had pushpup with rotation
1
Level: 1
S1
10
One had pushpup with rotation
1
Level: 1
S2
10
T adduction
5
Level: 2
10
Narrow press
5
Level: 2
10
I adduction
6
Level: 2
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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