Chest Hypertrophy Workout - 20min Advanced
You will challenge your upper body through a high intensity progression of bench press variations and targeted triceps work. This session utilizes the constant tension of Tonal to maximize muscle fiber recruitment and metabolic stress. It is designed to pack on size by combining heavy loading with isolation finishers.
This is for advanced lifters who want a dense chest focused session that leverages Tonal digital weight for maximum hypertrophy. It is ideal for athletes following a body part split looking for efficient muscle growth.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets and 60 seconds for the flyes and skull crushers.
Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and explode upward against the digital weight.
Alternating Bench Press
Chest, Triceps, Obliques
Maintain a strong lockout with the stationary handle while the other side descends.
Bench Chest Fly
Chest, Shoulders
Feel a deep stretch at the bottom and squeeze your chest hard at the top of the arc.
Skull Crusher
Triceps
Keep your elbows pinned in place and use Tonal's constant tension to burn out the triceps.
Why this order
We lead with the standard Bench Press to move the most weight while fresh then transition to alternating reps to increase time under tension. The workout finishes with isolation movements to fully exhaust the chest and triceps without being limited by stabilizing muscle fatigue.
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
Should I use Spotter Mode for the Bench Press?
Yes, enable Spotter Mode on Tonal for your Bench Press sets so you can safely push to near-failure without needing a human partner.
Can I add Eccentric Mode to this workout?
Eccentric Mode is highly recommended for the Bench Chest Fly to increase the load during the lengthening phase for superior muscle growth.
What should I do if the 15 reps on Skull Crushers feel too easy?
If you are hitting the rep target easily, use Tonal's weight dial to increase the resistance by 1-2 pounds to maintain the hypertrophy stimulus.
Why are all movements performed on the bench?
Grouping bench movements together minimizes equipment transitions and arm adjustments, allowing you to maintain a high heart rate and focus on the pump.