Chest Endurance Workout - 45min Beginner
This beginner-friendly session focuses on building muscular endurance and definition across your chest and triceps. By utilizing high-volume sets and minimal rest, you will challenge your cardiovascular system while perfecting foundational pressing mechanics. This is the perfect entry point for those wanting to increase their work capacity on Tonal.
Perfect for beginner lifters aiming for muscle tone or athletes in endurance-based sports like swimming and rowing. It is also great for anyone wanting to improve upper body stamina using Tonal's digital weight.
Equipment
Workout Plan
Rest for only 30-45 seconds between all sets. The goal is to keep the heart rate elevated and challenge your muscles to recover quickly under high-volume stress.
Bench Press
Chest, Triceps, Abs
Press the handles toward the ceiling and exhale as the digital weight engages.
Alternating Bench Press
Chest, Triceps, Obliques
Maintain one arm in the lockout position to keep the chest under tension throughout the set.
Inline Chest Press
Chest, Triceps, Abs
Drive the handles upward in a slight arc toward your eye line while keeping your back flat against the bench.
Middle Chest Fly
Chest, Shoulders
Maintain a soft bend in the elbows and feel the stretch across your chest as you open your arms wide.
Triceps Kickback
Triceps
Keep your elbows glued to your ribcage and squeeze the back of your arms at the top of each rep.
Skull Crusher
Triceps
Focus on hinging only at the elbows to isolate the triceps and keep the handles from touching your forehead.
Why this order
We begin with bench-supported presses to build a strong foundation when energy is highest, then move to isolation work. The sequence flows from stable bench movements to standing cable exercises to minimize setup changes while increasing the demand on your stabilizers as you fatigue.
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 know if the weight is light enough for endurance?
You should feel a significant burn by the middle of your set, but still be able to complete the full 15-20 reps with perfect form. If you fail early, Tonal will adjust the weight for you.
Do I need the Tonal bench for this workout?
Yes, the first half of the workout uses the bench for pressing and skull crushers to provide a stable base for your chest while you lift at higher volumes.
What if I cannot finish the high-rep finisher?
Use Tonal's Spotter Mode; it will automatically reduce the digital weight during the set so you can finish your 25 reps without stopping or sacrificing form.
Can I do this workout every day?
Because this is high-volume endurance training, it is best to allow 48 hours between chest sessions for your triceps and pectorals to fully recover and adapt.