Chest Endurance Workout - 45min Intermediate
This high-volume endurance session pushes your chest and triceps to the limit using consistent time-under-tension. By blending stable bench work with standing presses, you will improve muscular stamina and upper body definition. This workout is designed to maximize blood flow and metabolic stress through a variety of angles.
This session is ideal for intermediate lifters or athletes like swimmers who require sustained upper body power and muscle stamina. It is also perfect for anyone looking to increase muscle definition through high-volume training.
Equipment
Workout Plan
Keep rest periods brief, between 30-45 seconds, to maintain a high heart rate and maximize the endurance stimulus.
Bench Press
Chest, Triceps, Abs
Lower the handles slowly to your chest and drive up explosively while engaging Tonal's digital weight.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly into the movement and press the handles upward at a 45-degree angle to target the upper chest.
Single Arm Bench Press
Chest, Triceps, Obliques
Fight the rotational pull of the single cable by bracing your core hard against the bench.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and imagine hugging a large barrel to keep tension on the pectorals.
Standing Decline Chest Press
Chest, Triceps
Finish strong by pressing downward and inward, squeezing the lower chest at the end of every rep.
Skull Crusher
Triceps
Keep your elbows tucked and stationary, moving only your forearms to lower the handles toward your forehead.
Why this order
The workout begins with heavy horizontal and incline pressing to recruit maximum muscle fibers while fresh. It then transitions into unilateral work and high-repetition isolation exercises to flush the muscles with blood, finishing with a 25-rep burnout to maximize metabolic stress.
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
Why are the rep ranges higher than usual?
Higher rep ranges (15-20+) are specifically programmed to target muscular endurance and increase the time your muscles spend under tension, which builds stamina.
Can I use the Spotter feature during the high-rep sets?
Absolutely. Tonal's Spotter mode is highly recommended for the Bench Press and Skull Crusher sets to help you safely complete the final few reps as fatigue sets in.
What should I do if the weight feels too light for 20 reps?
If you find yourself finishing a set of 20 with ease, manually increase the weight by 2-5 pounds on the next set to ensure you reach failure by the final rep.