Chest Athletic Workout - 30min Advanced
This advanced athletic session targets your chest and triceps through a blend of heavy benching and high-velocity rotational power. You will transition from foundational strength into complex stability movements to improve your force transfer. It is designed to build a powerful upper body that performs as well as it looks.
This is designed for advanced lifters and combat athletes who want to improve their pushing power and core-to-extremity force production. It is ideal for those who need a high-intensity session that translates to sports performance.
Equipment
Workout Plan
Rest 90-120s between heavy bench sets, 60s between accessories, and 45s for the final high-rep finisher.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Use the momentum from your legs to propel the handles overhead in one fluid, high-octane motion.
Bench Press
Chest, Triceps, Abs
Enable Spotter mode and focus on an explosive upward drive while maintaining a steady descent.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in the elbows and use the digital weight to create a deep stretch at the bottom.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Engage your core to resist the cable tension and maintain a stable single-leg stance through every rep.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and snap the handle forward to maximize the velocity of the digital weight.
Skull Crusher
Triceps
Lower the handles toward your temples and keep your elbows pinned to the ceiling to isolate the triceps.
Why this order
The workout begins with heavy compound benching for maximum motor unit recruitment followed immediately by bench-based isolations to minimize setup time. We then transition to standing unilateral and power movements to bridge the gap between static strength and athletic functionality. This sequence exhausts the primary movers before challenging the athlete's stability and explosive capacity.
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 digital weight mode should I use for the bench press?
For an athletic focus, use Eccentric mode on the bench press to build control during the negative and increase total time under tension.
The single-leg chest press feels very unstable, what should I do?
If your balance is failing before your chest, reduce the digital weight by 10% or tap your toe down lightly for stability while maintaining focus on the press.
How do I maximize power on the rotational punches?
Treat every rep as a single explosive event. Tonal measures your power output, so focus on moving the weight as fast as possible during the concentric phase.
Can I replace the bench with floor-based movements?
While the bench allows for a greater range of motion, you can perform the bench press and flies on the floor if necessary, though it will slightly limit chest engagement.