Chest Hypertrophy Workout - 60min Advanced
This advanced hypertrophy session maximizes chest and triceps development by moving from high-load bench compounds to high-volume standing isolations. You will utilize varied rep ranges to recruit both fast-twitch fibers and drive significant metabolic stress. The handles-only approach allows for a superior range of motion and joint-friendly movement patterns under Tonal's digital tension.
This workout is designed for advanced lifters and athletes who want to increase upper body mass and pressing power. It is ideal for those who have mastered Tonal's basic movements and are looking for a high-volume hypertrophy stimulus.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, and 30-45s during the final burnout finishers.
Bench Press
Chest, Triceps, Abs
Drive your back into the bench and utilize Tonal's digital weight for a controlled 2-second eccentric phase.
Inline Chest Press
Chest, Triceps, Abs
Incline the bench and focus on driving the handles toward the ceiling to target the upper chest fibers.
Bench Chest Fly
Chest, Shoulders
Keep a slight bend in the elbows and maintain constant tension on the cables at the bottom of the stretch.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Engage your stabilizers by standing on one leg while maintaining a smooth, rhythmic press against the digital resistance.
Standing Overhead Press
Shoulders, Triceps
Brace your core and press the handles overhead without letting your lower back arch away from the cables.
Skull Crusher
Triceps
Keep your elbows tucked and stationary, using the smart handles to focus the tension entirely on the triceps.
Why this order
The workout begins with a heavy Bench Press to exploit the nervous system while fresh, followed by an incline variation to ensure full pectoral development. We transition from stable bench-based movements to standing unilateral work to challenge core stability and shoulder health. The session concludes with a high-rep triceps and decline chest finisher to maximize the muscle pump and local 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 heavy Bench Press?
Absolutely. On the 6-rep sets, Tonal's Spotter Mode will detect if you are struggling and automatically reduce the weight so you can finish the set safely.
Why are the rep ranges so different between exercises?
Lower reps (6-8) on compounds focus on mechanical tension and strength, while higher reps (12-20) on isolations drive metabolic stress and sarcoplasmic hypertrophy.
Can I swap the handles for the Smart Bar?
While the bar is great, this session uses handles to allow for a deeper stretch in the Chest Fly and the unilateral challenge of the Single Leg Standing Press.
What should I do if the 20-rep finisher is too heavy?
Tonal will likely adjust your weight based on fatigue, but you can also manually tap the weight down 2-3 pounds to ensure you maintain proper form for the full rep count.