Chest Athletic Workout - 45min Advanced
This advanced session bridges the gap between raw power and athletic stability by combining heavy bench work with standing unilateral presses. You will challenge your chest and triceps through multiple planes of motion to build functional strength that transfers to the field. Every set is designed to improve both muscle recruitment and core control under heavy digital loads.
Ideal for advanced lifters and combat athletes who need to develop explosive pushing power while maintaining balance and rotational core control.
Equipment
Workout Plan
Rest 120s between heavy bench press sets, 60-90s for secondary movements, and 45s for high-rep finishers.
Bench Press
Chest, Triceps, Abs
Activate Spotter Mode and drive the handles upward explosively while keeping your shoulder blades pinned to the bench.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly into the cables and maintain a rigid core as you press the handles at an upward 45-degree angle.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Fight the offset pull of the digital weight by rooting your standing foot and bracing your obliques.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and use the handles to 'hug a tree' at the top of the rep.
Standing Decline Chest Press
Chest, Triceps
Drive the handles down and inward toward your hips to finish the workout with a high-volume chest pump.
Skull Crusher
Triceps
Keep your elbows pointed toward the ceiling and use the smart handles to control the negative portion of the lift.
Why this order
The workout begins with heavy horizontal pressing to maximize motor unit recruitment while fresh. We then transition to standing and unilateral movements to integrate core stability with pushing power, finishing with isolation and high-volume burnout to drive hypertrophy.
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 select for the Rotational Punch?
Focus on velocity rather than max weight. Use a load that feels snappy and allows for full hip rotation without compromising your balance.
Can I substitute the bench exercises if I don't have one?
You can perform the Bench Press on the floor, but using the bench allows for a greater range of motion and better chest activation on Tonal.
How do I manage the balance on the Single Leg Chest Press?
Exhale as you press and keep your standing knee slightly soft. Tonal's constant tension will try to pull you sideways, so keep your core tight.