Chest Endurance Workout - 30min Advanced
You will push your muscular limits with this high volume chest and triceps session designed to build incredible local endurance. By utilizing a mix of barbell compounds and handle based isolation moves you ensure total muscle fiber recruitment while keeping the heart rate elevated. This advanced routine focuses on short rest intervals to prepare your upper body for sustained athletic performance.
This is designed for advanced lifters and competitive athletes like obstacle course racers who require high levels of upper body stamina. It is ideal for those who want to improve their ability to push through fatigue during prolonged physical activities.
Equipment
Workout Plan
Rest for 30 to 45 seconds between all sets to maximize metabolic stress and maintain the endurance stimulus.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor and maintain a slight arch to keep your chest engaged against the barbell.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the load onto your triceps during the barbell press.
Inline Chest Press
Chest, Triceps, Abs
Control the handles on the way down to utilize Tonal's constant digital tension through the full range.
Bench Chest Fly
Chest, Shoulders
Maintain a soft bend in your elbows and focus on the stretch at the bottom of the cable fly.
Standing Chest Press
Chest, Triceps
Stand tall and push through the burnout while resisting the cable pull that tries to pull you backward.
Skull Crusher
Triceps
Keep your upper arms stationary and vertical as you lower the smart handles toward your temples.
Why this order
The session begins with stable barbell movements to establish high baseline tension before transitioning to handles for higher volume endurance work. This progression from compound bar exercises to isolation handle work allows you to safely reach muscular failure as the triceps and chest fatigue. The equipment is grouped to minimize transition time between the bar and handles.
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 should I do if the digital weight feels too heavy for 20 reps?
If you cannot maintain form, use the Tonal weight dial to reduce the resistance by 10 to 15 percent or enable Burnout Mode to automatically adjust the weight as you fatigue.
Should I use any of the Tonal dynamic weight modes?
For an endurance focus, keep the weight consistent, but you can enable Spotter Mode on the final finisher set of standing chest presses to ensure you reach your rep goal safely.
Can I perform this workout every day?
Because this is a high volume session for specific muscle groups, you should allow at least 48 hours of recovery before targeting the chest and triceps again.