Chest Hypertrophy Workout - 30min Advanced
You will challenge your upper body with this advanced chest and triceps hypertrophy session. By utilizing heavy compounds followed by high-tension isolations, this workout maximizes muscle fiber recruitment. It is designed for those who want to see significant size gains while improving core stability.
This session is for advanced lifters or athletes like boxers who need explosive pushing power and chest mass. It is ideal for experienced Tonal users looking to break through a plateau with high-intensity volume.
Equipment
Workout Plan
Rest 90 to 120 seconds between heavy bench sets, 60 to 75 seconds for accessory presses, and 45 seconds during finishers.
Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter mode so you can safely push to failure on your final heavy reps.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly into the cables and keep your elbows tucked at a 45-degree angle.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Focus on resisting the digital weight's pull to keep your hips square while balancing.
Bench Chest Fly
Chest, Shoulders
Use Tonal's Eccentric mode to slow down the opening phase and maximize the chest stretch.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Explode through the digital weight on the punch, then control the return to maintain tension.
Skull Crusher
Triceps
Keep your elbows fixed in space as you extend the handles toward the ceiling.
Why this order
The workout follows a compound to isolation progression, starting with heavy Bench Press to recruit the most motor units. We transition into specialized angles and single-leg stability to hit the upper chest and core simultaneously. We finish with specific triceps and rotational work to ensure complete hypertrophy across the entire pushing chain.
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 start with for the heavy sets?
Tonal will suggest a weight based on your strength assessment. Since this session starts with low-rep heavy sets, perform a quick warm-up set to ensure the digital weight feels challenging but allows for perfect form.
Should I use Smart Features like Eccentric or Chains?
Yes, for hypertrophy, Eccentric mode is highly recommended on the Bench Chest Fly and Skull Crushers to increase time under tension during the lengthening phase of the lift.
How do I maintain balance on the single-leg chest press?
This movement challenges your anti-rotation strength. Keep your standing glute squeezed tight and consider decreasing the weight by 10 percent until your stability feels locked in.
How often should I perform this specific chest workout?
For optimal recovery and growth, wait at least 48 to 72 hours before targeting the chest and triceps again to allow the muscle tissues to repair after this high-volume stress.