Chest Athletic Workout - 60min Intermediate
Develop explosive pushing power and upper body definition with this comprehensive chest and triceps session. You will transition from heavy barbell movements to unilateral handle work to address muscle imbalances and improve core stability. This workout balances raw strength with athletic functional patterns.
Ideal for intermediate lifters or athletes in contact sports who need to build horizontal pressing power and lockout strength. This is also suitable for those looking to improve bench press mechanics while maintaining functional shoulder health.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60-75s for handle-based compounds, and 45s for isolation finishers.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor and use Tonal's spotter mode to safely find your limit.
Close Grip Barbell Bench Press
Triceps, Chest
Keep elbows tucked to your ribs to maximize triceps recruitment on the digital bar.
Inline Chest Press
Chest, Triceps, Abs
Maintain a steady tempo to keep constant tension on the cables throughout the press.
Single Arm Bench Press
Chest, Triceps, Obliques
Fight the rotational pull of the single cable by engaging your core against the bench.
Standing Chest Press
Chest, Triceps
Lean slightly forward and brace your trunk as the digital weight pulls you backward.
Middle Chest Fly
Chest, Shoulders
Imagine hugging a large barrel to keep a slight bend in your elbows at the handles.
Reverse Grip Triceps Extension
Triceps, Forearms
Squeeze your triceps at the bottom of the move and resist the upward pull of the cables.
Skull Crusher
Triceps
Keep your upper arms vertical and only move at the elbow joint for deep triceps isolation.
Why this order
The session begins with high-intensity barbell compounds to prioritize neurological energy for maximal strength gains. We then transition to handle-based exercises to focus on stability and range of motion before finishing with high-rep isolation movements to maximize metabolic stress.
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 select for the barbell movements?
Tonal will suggest a weight based on your profile, but for athletic focus, aim for a weight that feels like you have 1 to 2 reps left in the tank at the end of every set.
Why are the rep ranges different for each exercise?
Lower reps on heavy compounds build maximal strength, while higher reps on accessories like flies and extensions target muscle hypertrophy and endurance for a well-rounded physique.
Should I use any of Tonal's dynamic weight modes?
Yes, Eccentric mode is highly recommended for the Bench Press and Skull Crushers to increase time under tension during the lowering phase and stimulate more muscle growth.