What muscles do kinetic chain exercises work?

Knowing the kinetic chain exercises requires a brief prior explanation. And it is that the generic concept of the human body that we have all internalized is based on a machine in which each zone fulfills its function and there is an inescapable interconnection. From this we start to explain what a kinetic chain is.

The kinetic chain, an original term in mechanical engineering, is understood as a system, notion and explanation that the variations of each segment of the body have an immediate reaction in other segments, thus promoting joint consequences.

However, this world of body gears does not end here. In that sense, we are going to determine what types of kinetic chains exist, their benefits, some common examples and their most important recommendations. Welcome!

What types are there?

The types that exist are divided into two and are known as open kinetic chain Y closed kinetic chain. To access their differences and the particularities that define them, it is best to treat each one separately.

Open kinetic chain

Open kinetic chain exercises are understood to be those in which the distal face or point farthest from the center of the body has no fixation to a surface. In that sense, there is greater freedom of movement, allowing training with another level of muscle specificity.

Some of the exercises in this classification are the following:

Closed kinetic chain

With closed kinetic chain exercises there is a variation related to the existence of a fixation. In other words, the feet and hands, or at least one of the pairs, are usually in direct contact with some object that supports them to carry out the practice.

Within this modality the following can be found:

Push-ups are closed kinetic chain exercises, as there is a fixation of the limbs.

What benefits do they have?

To discuss the benefits of kinetic chain exercises we must also make a differentiation. In the case of the open kinetic chain, its contribution is aimed at being able to work the desired muscle without causing disturbances in the rest. For this reason, its use is wide in rehabilitation treatments after injuries.

For its part, closed kinetic chain exercises have a better application for workouts that seek to give the body a generalized tone. In fact, the Comprehensive strengthening is helpful in preventing injury due to some imbalance. Consequently, the efforts that are made on a daily basis can be seen reflected in this routine.

Despite this, the two types can be implemented in a complementary way, depending on the case and to achieve even better results. In this order of ideas, the key is to determine what is needed and establish an effective strategy.

Some common examples of kinetic chain exercises

To practice kinetic chain exercises only the following common exercises are required. First of all, it is advisable to proceed with a stretching to achieve a favorable muscular adaptation.

Open kinetic chain exercises

Open kinetic chain exercises to start with are the bench press, the dumbbell chest fly, and the curl legs. They are ready?

Banking press

Lie down on a bench that is flat and comfortable to support weight. Next, grip the bar firmly using shoulder height as a reference and keep your wrists straight. Then take a breath Raise the bar to your chest and immediately apply an explosive lift, so that the arms are extended. Do 3 sets of 5 reps.

Dumbbell chest fly

Position yourself on your back on a bench or yoga ball while holding a dumbbell in each hand. Followed by this, place both dumbbells together towards the upper area and at chest level. By last, spread your arms to the sides slowly and return to the starting point. 3 sets of 8 or 10 repetitions are recommended.

Curl legs

Lie face down on the machine with sufficient stability and begin the knee bending movement. Thus, it places the stress on the lower body and abdomen. Return to the extended leg position. 2 or 3 sets of 20 repetitions are recommended.

It may interest you: Exercises with dumbbells or weights to work the back

Closed kinetic chain exercises

The recommended closed kinetic chain exercises are classic, with proven utility for muscle toning. In this way, the chosen ones are the push-ups, the standing calf raise and the seated calf raise.


Support your hands and the balls of your feet on the floor while having your legs extended. Later, bend your elbows, lower your chest to a position close to the ground, and return to the starting point. All of the above while preserving a straight back. In short, apply 4 series that oscillate between 15 and 20 repetitions.

Standing Calf Raise

Use a step to position your feet at the end, leaving your heels off the platform. Now, perform a heel lift with the help of your toes and return to basic posture. Thus, the effectiveness lies in 3 series of 8 or 10 repetitions.

The exercise steps can be of help if we want to work the calves in a closed kinetic chain plan.

Seated Calf Raise

Sitting on a yoga ball or calf machine, set a weight on top of each leg bent at 90 degrees. Continuous act, Raise the calves with the support of the fingers and lower them on the spot. In summary, 3 sets of 10 or 12 repetitions are valid.

Also read: The best exercise routine for beginners

Complementary kinetic chain exercises

Do not opt ​​for any of the kinetic chain exercises without first going to a specialist to make the correct diagnosis of the case. In this way, you save time and subsequent hassle resulting from a self-assessment that may be shallow.

Each of the open or closed chain exercises should be performed after static and dynamic stretches, which make the session an optimized experience.

To close, we will say that no type of exercise is better than another in an overall assessment, since both can act on different muscle groups. However, the difference is in the results and objectives to be achieved, either differentiated or grouped.