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37
Workout

Pressing movements: chest strength

~4 min.
~48 kcal
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The chest muscles are one of the largest muscle groups in the upper body, and their development directly affects your ability to push, lift, and stabilize objects in everyday life and sports. This circuit workout focuses on pressing movements: you will train the chest, shoulders, and triceps through functional patterns that transfer to real-world movement activity.

The workout is designed for the easy level — it is suitable for those who are just starting to work with FISIO functional straps, returning after a break, or wanting to master the basic technique of pressing movements without excessive stress on the joints. The absence of axial load on the spine makes this format particularly safe and accessible.

  • Perform the exercises sequentially, one after another — this is a circuit format.
  • Pay attention to your body position: your body should remain in a straight line during pressing movements.
  • Adjust the load by changing the angle of inclination — the more horizontal your body, the more intense the muscle work.
  • Take your time: control the movement both in the pressing phase and in the return phase.

After the workout, spend 2–3 minutes stretching your chest muscles and shoulders — the program includes extension exercises that will help your muscles recover and maintain joint mobility.

Warm up
Golf
1
Level: 1
6
Press
1
Level: 1
12
Squats
1
Level: 1
20
Back extension
1
Level: 2
10
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.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
W extension
1
Level: 1
R1
8
Press - I Adduction
4
Level: 1
R1
6
I slide (kneeling)
5
Level: 1
R1
12
One had pushpup with rotation
1
Level: 1
S1
10
One had pushpup with rotation
1
Level: 1
S2
10
Y slide
7
Level: 1
R1
12
Narrow press
5
Level: 2
R1
10
T adduction
5
Level: 2
R1
10
I adduction
6
Level: 2
R1
10
Shoulder rotation
1
Level: 1
R1
8 sec.
Lunges L
1
Level: 1
R1
6
Cool down
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Dolphin
1
Level: 1
8
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.
Cossack squat in a bent-over position
1
Level: 1
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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