Chest Hypertrophy Workout - 45min Advanced
This advanced hypertrophy session prioritizes heavy barbell volume to tax your chest and triceps before transitioning into high-intensity isolation work. You will leverage Tonal's unique digital resistance to maintain constant tension through various angles of the pectoral muscles. It is a high-volume approach designed for maximum muscle growth and definition.
This is designed for advanced lifters who have mastered their bench press form and want to break through hypertrophy plateaus. It is ideal for bodybuilders or athletes looking for a dedicated push day emphasis.
Equipment
Workout Plan
Rest 90 to 120 seconds between heavy barbell sets, 60 to 75 seconds between handle accessories, and 45 seconds for the final rope burnout.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor to create total-body tension against the digital weight.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps recruitment on the bar.
Alternating Bench Press
Chest, Triceps, Obliques
Maintain a stable core and do not let the resting handle sag while the other side presses.
Incline Chest Fly
Chest, Shoulders
Focus on the stretch at the bottom and squeeze your chest hard at the top of the cable arc.
Triceps Extension
Triceps
Lock your elbows to your sides and fully extend the rope, pulling the ends apart at the bottom.
Overhead Triceps Extension
Triceps
Keep your upper arms vertical and still against the rope tension, moving only from the elbow.
Why this order
The workout begins with heavy barbell compounds to maximize mechanical tension while you are fresh. Exercises are grouped by accessory to minimize transition time, moving from the bar to handles to the rope. This progression moves from multi-joint strength movements to high-rep metabolic finishers.
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
How heavy should I go on the initial barbell sets?
Tonal will suggest a weight, but for the 5-rep sets, ensure you are reaching a high level of effort while maintaining the ability for the spotter feature to engage if needed.
Can I use the bar for the entire workout?
While this workout uses the bar for heavy compounds, the handles and rope provide a greater range of motion for the flies and extensions which is crucial for hypertrophy.
What if I cannot finish the high-rep burnout sets?
Tonal's Spotter Mode will automatically reduce the weight if it senses you struggling, allowing you to reach failure safely without a training partner.