Chest Hypertrophy Workout - 20min Advanced
You will target your pectoral muscles and triceps using a high-intensity approach designed for maximum muscle growth. This session prioritizes heavy barbell work before moving into targeted isolation to ensure every fiber is exhausted. It is built for lifters who want to pack on size and improve pressing power.
This is designed for advanced lifters and bodybuilders looking to maximize upper body hypertrophy in a condensed timeframe. It is ideal for athletes who have mastered Tonal's barbell movements and want to push their limits.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets. Reduce rest to 60 seconds for the chest flys and 45 seconds for the triceps burnout.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor and engage Tonal's Eccentric mode to challenge the negative on every rep.
Barbell Skull Crusher
Triceps
Keep your elbows narrow and pointed at the ceiling while the bar lowers toward your forehead.
Middle Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and focus on the deep stretch provided by the constant cable tension.
Triceps Extension
Triceps
Flare the rope ends apart at the bottom of the movement to maximize the peak contraction in your triceps.
Why this order
The workout begins with the Barbell Bench Press to move the most weight while you are fresh and then transitions directly into Skull Crushers to minimize equipment changes. We finish with cable flies and rope extensions to maximize metabolic stress and achieve a deep muscle pump.
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Start Free with AI CoachFrequently Asked Questions
Should I use any dynamic weight modes for this session?
Yes, turning on Eccentric mode for the Barbell Bench Press is highly recommended to increase the hypertrophy stimulus on the chest during the lowering phase.
Can I substitute the barbell movements with handles?
You can, but the barbell is specifically programmed here to allow for higher digital weight loads and better stability during the low-rep power phase.
What should I do if the weight feels too heavy on the final sets?
Ensure Spotter mode is enabled. Tonal will automatically detect if you are struggling to complete a rep and will reduce the digital weight so you can finish the set safely.