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Chest Athletic Workout - 45min Beginner

This athletic session builds a powerful upper body foundation by targeting the chest and triceps through multiple angles. You will focus on heavy compound movements followed by high-volume isolation to ensure complete muscle recruitment. This programmed approach is designed to improve pushing strength and functional muscle definition.

This workout is ideal for beginner athletes or fitness enthusiasts looking to increase their horizontal pushing power. It is perfect for those who want a simple but effective chest and triceps pump using only handles.

45mDuration
7Exercises
21Total Sets
Chest, TricepsMuscles

Equipment

Handles

Workout Plan

Rest 90 seconds between heavy bench sets and 60 seconds for all chest fly and triceps accessories.

Handles
Superset
Bench Press

Bench Press

Chest, Triceps, Abs

Drive your shoulder blades into the bench and squeeze the handles together at the top of the movement.

4 x 8
Inline Chest Press

Inline Chest Press

Chest, Triceps, Abs

Lower the handles slowly toward your upper chest to engage Tonal's eccentric resistance.

3 x 10
Handles
Superset

Standing Chest Press

Chest, Triceps

Maintain a staggered stance and keep your core braced to resist the cable's pull.

3 x 12

Bench Chest Fly

Chest, Shoulders

Maintain a slight bend in your elbows and focus on the stretch across your pectoral muscles.

3 x 12
Handles
Superset

Reverse Grip Triceps Extension

Triceps, Forearms

Keep your palms facing up and fully extend your arms to maximize triceps contraction.

3 x 15

Standing Decline Chest Press

Chest, Triceps

Press the handles toward the floor at a 45 degree angle to target the lower chest.

2 x 15
Handles
Skull Crusher

Skull Crusher

Triceps

Keep your elbows narrow and stationary as you lower the handles toward your forehead.

3 x 10

Why this order

The workout begins with the heaviest compound lift to maximize recruitment when energy is highest. It then transitions into isolation exercises that maintain tension using Tonal's digital weight and ends with high-rep finishers to induce metabolic stress. All movements use handles to minimize transitions and keep your heart rate elevated.

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.

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Frequently Asked Questions

Should I use Spotter Mode for the bench press?

Yes, enable Spotter Mode on Tonal so you can safely push yourself to the limit without needing a human partner.

What if the weight feels too light on the high-rep finishers?

Tonal will adjust, but you can also use the handle button to manually increase weight if you are not feeling the burn by the 12th rep.

Can I do this workout two days in a row?

It is better to wait at least 48 hours before repeating this session to allow your chest and triceps to recover and grow.