Chest Athletic Workout - 60min Advanced
This advanced chest and triceps session is designed to build raw pushing power while integrating high-level stability requirements. You will progress from heavy lying compounds to athletic standing variations that force your core to manage high-output force transfer. This is a comprehensive upper body developer for athletes who need both strength and coordination.
Advanced lifters and athletes in contact sports who need to translate gym strength into functional power. It is ideal for those who have mastered Tonal's basic movements and want to challenge their core stability while pressing heavy.
Equipment
Workout Plan
Rest 120s between heavy bench sets, 60-90s for standing functional movements, and 45s for triceps isolation finishers.
Bench Press
Chest, Triceps, Abs
Engage Tonal's Eccentric mode to overload the lowering phase and keep your shoulder blades pinned to the bench.
Standing Incline Press
Shoulders, Chest, Triceps
Press the handles upward and inward while maintaining a rigid core to resist the cables pulling you backward.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Lock your standing leg and utilize Tonal's digital weight to challenge your balance without compromising chest power.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Explode through the rotation and use the smart handle's resistance to snap back to the starting position quickly.
Middle Chest Fly
Chest, Shoulders
Maintain a soft bend in the elbows and focus on the deep stretch at the bottom before squeezing the chest at the top.
Reverse Grip Triceps Extension
Triceps, Forearms
Drive your pinkies toward the floor and keep your upper arms perfectly still against your ribcage throughout.
Standing Chest Press
Chest, Triceps
Keep your posture tall and use a high-tempo pace to burn out the chest during this final high-rep set.
Skull Crusher
Triceps
Keep your elbows pointing straight at the ceiling and use the digital weight's constant tension to avoid locking out.
Why this order
The workout begins with heavy horizontal pressing to target the nervous system when fresh, then shifts to standing and single-leg variations to increase the athletic demand. The final block uses isolation and high-rep finishers to drive metabolic stress in the triceps and chest after the primary compound work is completed.
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Start Free with AI CoachFrequently Asked Questions
What should I do if the Single Leg Standing Chest Press feels too unstable?
If your balance is failing before your chest, slightly reduce Tonal's digital weight or move your standing foot closer to the center line until your stability improves.
Should I use any specific Tonal weight modes for the Bench Press?
Yes, I recommend enabling Eccentric mode for the heavy sets of five to maximize strength gains on the lowering portion of the lift.
Is it okay to use the Smart Bar for the Bench Press instead of handles?
This workout specifically uses handles to allow for a greater range of motion and to force each side of your chest and triceps to stabilize the weight independently.
How often should I incorporate this specific chest session?
Due to the high intensity and advanced stability work, perform this session once or twice a week with at least 48 hours of rest between upper body days.