Chest Hypertrophy Workout - 60min Intermediate
This high volume session targets the chest and triceps through multiple angles to maximize muscle growth. You will utilize a mix of heavy compound presses and strategic isolation flies to ensure every fiber is reached. By transitioning from heavy bench work to high rep triceps finishers you provide the optimal stimulus for hypertrophy.
This is for intermediate lifters who want to build significant upper body mass and improve pushing power. It is ideal for anyone looking for a hypertrophy focused chest day using digital tension.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, and 45s during high rep finishers.
Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench to create a stable base for the digital weight.
Inline Chest Press
Chest, Triceps, Abs
Use Tonal's eccentric mode to control the downward phase for three seconds.
Single Arm Bench Press
Chest, Triceps, Obliques
Resist the rotation from the single cable by engaging your core and pinning your hips to the bench.
Incline Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and imagine hugging a large tree at the top of the rep.
Middle Chest Fly
Chest, Shoulders
Squeeze the handles together at the midline of your chest for a one second hold to peak tension.
Triceps Kickback
Triceps
Keep your upper arm parallel to the floor and snap the cable back using only your triceps.
Reverse Grip Triceps Extension
Triceps, Forearms
Maintain a palm up grip to maximize tension on the medial head and keep the cables clear of your body.
Skull Crusher
Triceps
Keep your elbows pinned toward the ceiling and focus on the stretch at the bottom of the movement.
Seated Overhead Press
Shoulders, Triceps
Push through the smart handles until your arms are fully locked out to maximize triceps recruitment.
Why this order
The workout follows a classic compound-to-isolation progression to fatigue the largest muscle groups while you have the most energy. Exercises are grouped by bench usage to minimize setup time on Tonal while increasing total time under tension.
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Start Free with AI CoachFrequently Asked Questions
What weight should I start with for the heavy bench press?
Tonal will suggest a weight based on your digital strength assessment. Since this is for hypertrophy, aim for a weight that feels like an 8 out of 10 effort by the final rep.
Can I perform these exercises without the bench?
While the bench provides the best range of motion, you can substitute floor-based presses, though you should be mindful of the reduced stretch on the chest fibers.
How often should I do this specific chest and triceps workout?
For optimal hypertrophy, perform this session once or twice per week, ensuring at least 48 hours of recovery between sessions to allow for muscle repair.