Chest Athletic Workout - 45min Intermediate
Develop explosive power and refined stability with this athletic chest and triceps session. You will transition from heavy barbell movements to unilateral handle work to ensure no muscular imbalances remain. This workout bridges the gap between raw strength and functional performance.
This is designed for athletes who need explosive upper body power, such as swimmers or martial artists. It is also perfect for intermediate lifters looking to break through a bench press plateau using Tonals variable resistance.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s between handle compounds, and 45s for finishers.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor to create a stable base for the heavy digital weight.
Barbell Skull Crusher
Triceps
Keep your elbows tucked and stationary while using Tonals bar for even resistance.
Inline Chest Press
Chest, Triceps, Abs
Maintain a slow, controlled eccentric phase to maximize chest fiber recruitment.
Single Arm Bench Press
Chest, Triceps, Obliques
Engage your core to resist the rotational pull of the single cable.
Bench Chest Fly
Chest, Shoulders
Stop the cables when your hands are in line with your shoulders to protect the joint.
Triceps Kickback
Triceps
Pause for a split second at full extension to peak the triceps contraction.
Why this order
This session follows a compound-to-isolation progression to maximize motor unit recruitment while fresh. By grouping barbell movements first, we minimize equipment transitions and allow for heavier loading before moving to unilateral handle work that challenges core stability.
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 handle the weight increase between sets?
Tonal automatically suggests weights, but for the lead compound, feel free to use the Weight Dial to add 2-5 lbs if your form is perfect.
What if the Barbell Bench Press feels too heavy?
Ensure Spotter Mode is active; Tonal will automatically reduce the resistance if it senses you are struggling to complete a rep.
Can I do this workout twice a week?
Yes, provided you allow 48-72 hours of recovery for your chest and triceps between sessions.