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Chest Athletic Workout - 45min Advanced

This advanced athletic session focuses on explosive horizontal pressing power and high-threshold triceps recruitment. By combining heavy barbell compounds with high-velocity rotational movements, you will develop functional strength that translates to the field or ring. The workout leverages Tonal's dynamic resistance to ensure maximal fiber recruitment across multiple planes of motion.

This workout is designed for advanced lifters and combat athletes who need to bridge the gap between bench press strength and explosive punching power. It is ideal for those seeking a highly demanding chest day that prioritizes both aesthetics and performance.

45mDuration
7Exercises
21Total Sets
Chest, TricepsMuscles

Equipment

StraightBarHandles

Workout Plan

Rest 120s between heavy barbell sets, 60-90s for standing handle presses and flies, and 45s for triceps finishers.

StraightBar
Superset
Barbell Bench Press

Barbell Bench Press

Chest, Triceps, Abs

Engage Tonal's Spotter Mode and drive the bar aggressively off your chest with a controlled 3-second descent.

4 x 6

Close Grip Barbell Bench Press

Triceps, Chest

Keep your elbows tucked toward your ribs and maintain constant tension on the bar throughout the entire range.

3 x 8
StraightBar

Barbell Skull Crusher

Triceps

Lower the bar toward your forehead by hinging only at the elbows, keeping the digital weight smooth and steady.

3 x 10
Handles
Superset
Standing Incline Press

Standing Incline Press

Shoulders, Chest, Triceps

Lean slightly into the cables and press at an upward angle to target the upper clavicular fibers of the chest.

3 x 8
Middle Chest Fly

Middle Chest Fly

Chest, Shoulders

Maintain a slight bend in your elbows and focus on the deep stretch at the bottom provided by Tonal's constant resistance.

3 x 12
Handles
Superset

Single Arm Rotational Punch

Abs, Shoulders, Obliques, Triceps, Chest

Pivot your back foot and explode through the handle, using your core to decelerate the weight at the end of the punch.

3 x 10

Reverse Grip Triceps Extension

Triceps, Forearms

Use an underhand grip and pin your elbows to your sides to maximize triceps lateral head engagement.

2 x 15

Why this order

The session begins with heavy barbell work to maximize motor unit recruitment while the central nervous system is fresh. We transition to standing handle movements to integrate core stability and athletic rotation, finally finishing with high-rep isolation to drive hypertrophy. Grouping all barbell movements at the start minimizes equipment transitions and maintains training flow.

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Frequently Asked Questions

Should I use Spotter Mode for the heavy barbell sets?

Yes, always enable Spotter Mode on the Barbell Bench Press so you can safely challenge your limits with the digital weight without needing a physical partner.

How should I select weight for the Rotational Punch?

Choose a weight that allows for a fast, explosive movement; if you find yourself leaning or moving slowly, reduce the weight to maintain athletic velocity.

Can I add Eccentric Mode to the Middle Chest Fly?

Absolutely. Adding Eccentric Mode to your flies is a great way to increase time under tension during the lengthening phase, which is excellent for hypertrophy.