Chest Hypertrophy Workout - 20min Intermediate
In this high-intensity session, you will systematically overload your chest and triceps using Tonal's constant tension. By transitioning from heavy bench work to targeted isolation moves, you ensure every muscle fiber is recruited for maximum growth. This workout is designed to build a thick, powerful upper body in just twenty minutes.
This is for intermediate lifters or athletes looking to increase upper body mass and pressing strength. It is ideal for those who want a focused bodybuilding-style session without switching accessories.
Equipment
Workout Plan
Rest 90 seconds between Bench Press sets to maintain power. For flies and triceps work, keep rest to 60 seconds to maximize metabolic stress.
Bench Press
Chest, Triceps, Abs
Lower the handles slowly to your chest, feeling the digital weight resist the stretch before driving up explosively.
Standing Incline Press
Shoulders, Chest, Triceps
Maintain a slight forward lean and push the handles at a 45-degree angle to torch your upper pectorals.
Bench Chest Fly
Chest, Shoulders
Keep a slight bend in your elbows and imagine hugging a large barrel to maximize tension at the peak contraction.
Skull Crusher
Triceps
Keep your elbows tucked and stationary, letting the cables provide constant tension throughout the entire triceps extension.
Why this order
This program follows a classic compound-to-isolation progression to maximize hypertrophy. We start with the Bench Press to move the most weight while you are fresh, then utilize the standing incline press and bench flies to target different angles of the chest before finishing with skull crushers for total triceps 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
Can I use Spotter Mode for the Bench Press?
Yes, definitely enable Spotter Mode on Tonal so you can push to failure safely; the digital weight will automatically reduce if you struggle on the final reps.
What if the weight feels too light on the flies?
Tonal’s digital weight is consistent, but if you need more intensity, try adding 'Eccentric' mode to the set to increase the load during the lowering phase of the fly.
Do I need the bench for this whole workout?
You will need the bench for the Bench Press, Chest Fly, and Skull Crushers, while the Incline Press is performed standing, making for a seamless handle-only flow.