Chest Hypertrophy Workout - 45min Beginner
This targeted chest and triceps session uses high volume and multiple angles to stimulate muscle growth. By starting with heavy horizontal presses and moving toward high-repetition isolation work, you will fully fatigue the pectoral fibers. It is designed specifically for beginners who want to build a solid upper body foundation using Tonal handles.
This is ideal for beginner lifters or athletes looking to increase upper body mass and pressing strength without the complexity of advanced barbell movements.
Equipment
Workout Plan
Rest 90s between heavy compound sets, 60s between isolation movements, and 45s during the final burnout sets.
Bench Press
Chest, Triceps, Abs
Drive your back into the bench and explode upward, letting Tonal's digital weight provide constant resistance on the way down.
Inline Chest Press
Chest, Triceps, Abs
Keep your elbows slightly tucked and push toward the ceiling to engage the upper portion of your chest.
Standing Decline Chest Press
Chest, Triceps
Maintain a strong stance and press the handles downward and inward toward your hips.
Middle Chest Fly
Chest, Shoulders
Focus on bringing your biceps together at the center of the movement while maintaining a soft bend in your elbows.
Incline Chest Fly
Chest, Shoulders
Squeeze your upper chest at the top of the arc and control the cables as they pull your arms back.
Reverse Grip Triceps Extension
Triceps, Forearms
Maintain an underhand grip and pin your elbows to your sides while fully extending your arms downward.
Standing Chest Press
Chest, Triceps
Burn out the remaining energy by keeping a fast but controlled tempo on these final high-rep sets.
Skull Crusher
Triceps
Keep your upper arms vertical and fixed in place as you extend your elbows toward the ceiling.
Why this order
We lead with the Bench Press to move the most weight while fresh, then transition into incline and decline angles to ensure total chest development. The workout concludes with isolation flyes and triceps work to drive blood flow and maximize metabolic stress, which are key drivers for muscle hypertrophy.
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 if I am new?
Tonal will suggest a starting weight based on your digital strength assessment; if it feels too light, use the Weight Dial to increase it by 1-2 pounds during your first set.
How do I know if I am hitting the chest correctly during flyes?
Focus on hugging a tree and feel the stretch at the bottom of the movement, ensuring Tonal's cables remain taut throughout the entire range of motion.
How often should I do this workout?
To see the best hypertrophy results, allow 48 to 72 hours of rest for these specific muscle groups before repeating the session.