Chest Athletic Workout - 60min Beginner
This athletic chest and triceps session focuses on building foundational pushing power and upper body stability. You will progress from heavy barbell work to targeted handle and rope isolation to ensure total muscle fatigue. It is designed to improve both aesthetic definition and functional strength for any beginner athlete.
This workout is ideal for beginner lifters or athletes in sports like basketball or swimming who need to develop consistent pushing mechanics and upper body durability. It is perfect for anyone wanting a structured introduction to Tonal's digital weight capabilities.
Equipment
Workout Plan
Rest 90-120s between heavy Barbell Bench sets, 60-75s between handle exercises, and 45s for the final rope burnout exercises.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to your mid-chest and drive up forcefully to activate Tonal's dynamic resistance.
Inline Chest Press
Chest, Triceps, Abs
Keep your elbows at a 45-degree angle from your body and maintain a steady tempo on the eccentric phase.
Bench Chest Fly
Chest, Shoulders
Control the handles on the way down to feel the chest stretch before squeezing them back to the center.
Standing Chest Press
Chest, Triceps
Brace your core to stay upright and avoid leaning into the cables as you push forward.
Skull Crusher
Triceps
Keep your upper arms vertical and stationary as you lower the handles toward your temples.
Triceps Extension
Triceps
Tuck your elbows into your ribs and pull the rope ends apart at the bottom to maximize triceps peak contraction.
Seated Cable Crunch
Abs
Pin the rope handles against your head and round your back as you crunch down toward your knees.
Overhead Triceps Extension
Triceps
Extend your arms fully toward the ceiling and use the rope to get a deep stretch at the bottom of the rep.
Why this order
The session begins with the Barbell Bench Press to prioritize heavy loading while the central nervous system is fresh. We then transition to handles for higher-volume compound and isolation work to improve range of motion, finally finishing with the rope to isolate the triceps through various angles.
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 use for the Barbell Bench Press?
If this is your first time, let Tonal's digital weight set the baseline from your initial assessment. Ensure you have Spotter Mode turned on so the weight automatically reduces if you struggle to finish a rep.
Can I do this workout without the bench accessory?
While the bench is preferred for the primary lifts, you can swap Bench Press for Standing Chest Press, though the horizontal position is more effective for chest fiber recruitment.
How often should I perform this specific chest routine?
For best results, aim for once or twice per week with at least 48 hours of rest between sessions to allow the chest and triceps to recover and grow.
Why use the rope for the final triceps moves?
The rope allows for a more natural range of motion and the ability to pull the handles apart at the bottom, which creates a more intense contraction than a fixed bar.