Chest Endurance Workout - 45min Advanced
This high-volume session utilizes a compound-heavy start to recruit motor units before shifting into metabolic conditioning. You will target the chest and triceps through multiple angles to ensure complete fiber exhaustion. By combining heavy barbell work with high-rep handle accessories, you will improve both peak power and muscular endurance.
This workout is designed for advanced lifters or combat athletes who require high levels of upper body muscular endurance. It is ideal for anyone looking to push past a training plateau using high-volume metabolic stress.
Equipment
Workout Plan
Rest 90s after heavy barbell sets, 60s for handle accessories, and 30s during high-rep finishers.
Barbell Bench Press
Chest, Triceps, Abs
Drive the bar aggressively toward the ceiling and allow Tonal to resist the downward phase.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked tightly against your ribs to shift the load onto the triceps.
Inline Chest Press
Chest, Triceps, Abs
Maintain constant tension on the handles as you push upward and inward over your chest.
Bench Chest Fly
Chest, Shoulders
Imagine hugging a large barrel to keep a slight bend in your elbows without locking out.
Standing Decline Chest Press
Chest, Triceps
Press the handles downward and forward while maintaining a strong, braced core position.
Triceps Kickback
Triceps
Fully extend your arm at the back of the move and hold the peak contraction against the digital weight.
Why this order
The workout begins with heavy barbell compounds to establish a high baseline of neurological intensity before the muscles are fatigued. It then transitions to handle-based movements that allow for greater range of motion and continuous tension, which are essential for endurance goals. The session concludes with isolation finishers that use very high rep ranges to maximize blood flow and metabolic stress.
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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 manually adjust the weights for the high-rep finishers?
Tonal will attempt to scale based on your strength score, but for endurance sets over 20 reps, you may need to reduce the weight by 10 to 15 percent to maintain proper form.
What should I do if my triceps fatigue before my chest?
This is common in advanced programming; if triceps fail, enable Tonal's Spotter Mode which will automatically reduce the weight so you can complete your chest reps.
How often should I perform this specific endurance session?
Because of the high volume and advanced rep schemes, perform this workout no more than twice per week with at least 48 hours of recovery between sessions.