Chest Athletic Workout - 30min Advanced
Develop explosive pushing power and upper body definition with this advanced session targeting the chest and triceps. By combining heavy barbell compounds with high-stability unilateral movements, you will build functional strength that translates to sports. This high-intensity workout utilizes Tonal's digital resistance to challenge your muscles through every inch of the range of motion.
This is designed for advanced lifters and overhead athletes who need to maintain pushing power while improving rotational and single-leg stability. It is ideal for those looking to break through a bench press plateau using Tonal's unique variable resistance.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s between handle-based accessories, and 30s before the final rope finisher.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter Mode and drive the bar up aggressively while keeping your shoulder blades pinned to the bench.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the digital weight load onto your triceps.
Inline Chest Press
Chest, Triceps, Abs
Use a 3-second eccentric count to control the weight toward the bench before driving upward.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Lock your core to resist the cable's pull and prevent your torso from rotating while balanced on one leg.
Middle Chest Fly
Chest, Shoulders
Maintain a soft bend in your elbows and focus on the chest squeeze at the center of the movement.
Triceps Extension
Triceps
Pin your elbows to your sides and flare the rope ends apart at the bottom for maximum triceps peak contraction.
Why this order
The session begins with heavy barbell compounds to maximize motor unit recruitment while fresh. We then transition into handle-based unilateral and stability work to challenge the core and smaller stabilizers, finishing with high-rep isolation to ensure total muscular fatigue.
Want this personalized for you?
This is a template workout. Connect your Tonal and the AI coach adjusts weights to your strength scores, swaps exercises around injuries, and progresses you week over week.
Start Free with AI CoachFrequently Asked Questions
What weight should I start with for the heavy barbell sets?
Since Tonal uses digital weight, start with a weight that allows you to complete 6 reps with good form. Tonal will automatically adjust based on your strength score, but feel free to add 5-10 lbs if you are feeling explosive.
Can I use the Smart Bar for all the movements?
The Barbell Bench Press is optimized for the Smart Bar, but the single-leg and fly movements require handles to allow for the proper range of motion and stability challenge intended for an athletic goal.
How often should I perform this specific chest session?
As an advanced, high-intensity workout, allow 48-72 hours of recovery for your chest and triceps before repeating this session or doing another heavy push-based workout.