Chest Endurance Workout - 30min Intermediate
Target your pectorals and triceps with this high-volume endurance session designed to build muscular stamina. By utilizing Tonal's constant digital tension across compound presses and isolation flys, you will develop a resilient upper body. This intermediate workout focuses on short rest periods to keep your heart rate elevated while torching your push muscles.
This workout is ideal for intermediate lifters or athletes like swimmers and climbers who need sustained upper body power. It is also perfect for those looking to improve muscular definition through high-rep volume.
Equipment
Workout Plan
Rest 30-45 seconds between all sets to maintain a high heart rate and prioritize muscular endurance.
Barbell Bench Press
Chest, Triceps, Abs
Maintain a steady tempo with the bar to maximize time under tension with Tonal's digital resistance.
Inline Chest Press
Chest, Triceps, Abs
Press through the palms and feel the upper chest engage at the peak of the movement.
Single Arm Bench Press
Chest, Triceps, Obliques
Engage your core to prevent the digital weight from pulling your torso off the bench during this unilateral press.
Bench Chest Fly
Chest, Shoulders
Control the negative phase of the fly to safely stretch the pectoral fibers using the cable tension.
Skull Crusher
Triceps
Keep your elbows pinned in place and pointing at the ceiling as you extend the handles.
Triceps Extension
Triceps
Fully split the rope at the bottom of the movement to maximize the triceps peak contraction.
Why this order
We begin with the Barbell Bench Press to establish a foundation of volume before moving into handle-based accessory work to minimize equipment changes. The transition from compound movements to isolation flys and triceps extensions ensures you fatigue the large muscle groups first then finish with a targeted burnout.
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 select for these high reps?
Tonal will automatically suggest a weight based on your profile, but for endurance, aim for a load where the last 3 reps are challenging but your form remains perfect.
Can I use Spotter Mode for the Barbell Bench Press?
Yes, always keep Spotter Mode active on Tonal, especially during high-volume sets, as it will automatically reduce the digital weight if it senses you struggling to finish a rep.
Why are the rest periods so short?
Short rest periods of 30-45 seconds are essential for endurance training, as they force your muscles to recover quickly and improve your metabolic capacity.