Chest Athletic Workout - 60min Beginner
You will build explosive pushing power and upper body definition through a mix of heavy barbell work and targeted handle isolation. This routine targets your chest from multiple angles to ensure balanced muscle development while strengthening your triceps for improved athletic performance. It is designed to be accessible for beginners while providing the high-intensity stimulus needed for real results.
This session is designed for beginner athletes looking to build a strong upper body foundation for sports like swimming or basketball. It is ideal for those who want a straightforward, effective push routine without complex stability requirements.
Equipment
Workout Plan
Rest 90 seconds between your primary barbell lifts to ensure power output stays high. For handle-based accessories and isolation moves, keep rest periods to 60 seconds to maintain an athletic heart rate.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor and keep your back flat against the bench to maximize Tonals digital resistance.
Wide Grip Barbell Bench Press
Chest, Triceps
Lower the bar slowly to feel the chest stretch, then explosively drive up to engage pushing power.
Inline Chest Press
Chest, Triceps, Abs
Step forward enough to keep tension on the cables even at the start of the press.
Standing Decline Chest Press
Chest, Triceps
Maintain a strong athletic stance and avoid leaning forward as the cables pull back.
Middle Chest Fly
Chest, Shoulders
Imagine hugging a large tree to keep a slight elbow bend and focus the tension on your pectorals.
Triceps Kickback
Triceps
Squeeze your triceps at the back of the movement and resist the cable pull on the way back in.
Reverse Grip Triceps Extension
Triceps, Forearms
Keep your chest up and shoulders back to isolate the triceps without using momentum.
Skull Crusher
Triceps
Keep your elbows pointing straight at the ceiling to ensure the triceps are doing all the work.
Why this order
The workout starts with heavy barbell benching to recruit maximum motor units while your energy levels are highest. We then switch to handles to take advantage of Tonals constant cable tension for high-volume isolation work, effectively fatiguing the triceps after the chest is pre-exhausted.
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 start with for the Barbell Bench Press?
Start with Tonals recommended starting weight, but do not be afraid to utilize the Spotter feature if the last few reps feel challenging.
Can I do this workout without a bench?
Several movements like the Inline Chest Press and Middle Chest Fly are done standing, but for the Bench Press variations, the Tonal bench provides the necessary support for safe, heavy lifting.
How often should I perform this chest and triceps routine?
As a beginner, aim for 1-2 times per week with at least 48 hours of rest between sessions to allow for muscle recovery and growth.