Chest Endurance Workout - 30min Intermediate
You will challenge your muscular endurance with this high-volume chest and triceps session. By prioritizing constant tension and higher rep ranges, you will improve your threshold for fatigue and define your upper body. This handles-only routine keeps you moving through compound presses and targeted isolation work.
This workout is designed for endurance athletes like swimmers or climbers who need sustained upper body power. It is also perfect for intermediate lifters looking to break a plateau with high-volume conditioning.
Equipment
Workout Plan
Rest 45-60s between compound sets and 30s during isolation and finisher exercises to maintain a high heart rate.
Bench Press
Chest, Triceps, Abs
Lower the handles until your elbows are just below the bench to maximize the chest stretch.
Standing Chest Press
Chest, Triceps
Lean slightly forward into the cables and resist the digital weight on the way back.
Single Arm Bench Press
Chest, Triceps, Obliques
Engage your core to stay centered on the bench as Tonal pulls you toward the active arm.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and focus on the squeeze at the top of the arc.
Reverse Grip Triceps Extension
Triceps, Forearms
Fully lock out your arms at the bottom to maximize triceps contraction.
Skull Crusher
Triceps
Keep your elbows pinned in place and use a controlled tempo on the descent.
Why this order
The session begins with heavy compound movements like the Bench Press to build a foundation before moving into high-rep standing presses that challenge stability. We finish with isolation flyes and triceps extensions to drive blood flow and maximize metabolic stress for endurance gains.
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
How do I choose the right weight for these high rep counts?
Tonal will suggest a weight based on your profile, but aim for a resistance where you feel significant fatigue by the final 3 reps of each set.
Why use handles instead of the bar for Bench Press?
Handles allow for a more natural range of motion and require more stabilization, which is key for building functional endurance.
Is it okay if I don't hit the 20-rep target on the finisher?
Yes, if you reach failure earlier, Tonal's Spotter Mode will automatically reduce the digital weight to help you finish the set.