Chest Athletic Workout - 45min Beginner
You will build a powerful upper body by focusing on foundational pushing movements that improve both strength and stability. This workout targets the chest and triceps through a strategic progression from heavy barbell work to high-volume handle isolation. You will finish with a high-rep burnout to ensure maximum muscle fiber recruitment and metabolic stress.
This workout is designed for beginner athletes or fitness enthusiasts looking to establish a strong foundation in upper body pressing. It is ideal for those who want to master Tonal's bench and bar mechanics while building muscle.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets and 60 seconds between handle-based isolation exercises.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly and use Tonal's Spotter mode to push your limits safely on the heavy sets.
Wide Grip Barbell Bench Press
Chest, Triceps
Widen your grip on the Smart Bar to shift more focus toward the outer fibers of your chest.
Standing Chest Press
Chest, Triceps
Step forward to create initial tension and maintain a stable staggered stance throughout the press.
Inline Chest Press
Chest, Triceps, Abs
Drive the handles upward and together at the top to emphasize the upper chest under constant digital tension.
Bench Chest Fly
Chest, Shoulders
Control the descent with a slight bend in your elbows and feel the stretch provided by the cables.
Triceps Kickback
Triceps
Keep your upper arms pinned to your sides and squeeze your triceps at the peak of the extension.
Standing Decline Chest Press
Chest, Triceps
Complete this burnout set with high speed on the push and a slow return to maximize muscle fatigue.
Skull Crusher
Triceps
Lower the handles toward your temples and use Tonal's eccentric mode to increase the challenge on the way down.
Why this order
The workout follows a traditional compound-to-isolation sequence, starting with heavy barbell presses to maximize mechanical tension while fresh. Exercises are grouped by accessory to minimize transition time between the Smart Bar and handles. The rep schemes transition from low-rep power ranges to high-rep finishers to address both strength and hypertrophy goals.
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
How do I know if the weight is right for the first barbell exercise?
Tonal will suggest a starting weight based on your initial assessment. For the 6-rep sets, choose a weight that feels challenging by the final two reps but allows you to keep the bar level.
Can I use the handles for the entire workout if I don't have the bar?
While the barbell is programmed for maximum power, you can substitute for the Handle Bench Press if needed. However, the bar allows for heavier loading which is key for the athletic goal of this session.
What if I feel the triceps kickbacks more in my shoulders?
Make sure your torso is parallel to the floor and your elbows are tucked high. If your shoulders are taking over, reduce the digital weight by 1-2 pounds to regain focus on the triceps.
How often should I perform this specific chest session?
For best results, aim to run this workout once every 4 to 5 days to allow for full recovery of the chest and triceps while maintaining a consistent training stimulus.