Chest Athletic Workout - 60min Intermediate
You will develop explosive power and stability through this targeted athletic chest and triceps session. This workout prioritizes heavy compound pressing before transitioning to rotational power and high volume triceps work. It is designed to challenge your pushing capacity while refining core control.
This is designed for intermediate athletes or sports enthusiasts like basketball and tennis players who need both explosive pushing power and shoulder stability.
Equipment
Workout Plan
Rest 90 to 120 seconds between heavy compound sets, 60 seconds between accessories, and 30 seconds during the final burnout phase.
Bench Press
Chest, Triceps, Abs
Use Tonal's Spotter mode for your heaviest sets to safely reach your maximum effort on the horizontal press.
Inline Chest Press
Chest, Triceps, Abs
Maintain a 45-degree angle with your elbows to protect the shoulders while maximizing chest engagement.
Tall Kneeling Single Arm Chest Press
Chest, Triceps, Obliques
Engage your glutes and core to resist the rotational pull of the cable during the press.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Explode forward with the digital weight and use a slow, controlled return to build eccentric power.
Standing Decline Chest Press
Chest, Triceps
Drive the handles down and inward towards your hips to target the lower chest fibers for a final burnout.
Half Kneeling Chop
Obliques, Abs
Keep your arms long and rotate from your torso without shifting your lower body on the mat.
Standing Overhead Press
Shoulders, Triceps
Lock your ribs down and avoid arching your back as the smart handles move toward the ceiling.
Skull Crusher
Triceps
Keep your elbows pinned in place and move only at the forearm to isolate the triceps against the cable tension.
Why this order
The session begins with heavy horizontal pressing to maximize motor unit recruitment before moving into unilateral and rotational work for athletic stability. We finish with triceps-specific isolation and high-rep decline work to fully fatigue the pushing muscles and stimulate growth through varied rep ranges.
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
Why use handles instead of the bar for Bench Press?
Handles allow for a more natural range of motion and force your stabilizer muscles to work harder, which is key for athletic performance and shoulder health.
How do I handle the Rotational Punch weight setting?
Since this is an explosive move, start with a lower weight than your standard press. Tonal's digital weight feels heavier when moved quickly due to the physics of the system.
Should I use any of the Tonal dynamic weight modes?
Yes, for the Bench Press and Inline Press, turning on Eccentric mode will help build the muscle control necessary for deceleration in sports.