Chest Fat Loss Workout - 45min Advanced
Target your chest and triceps with this high-intensity advanced routine designed to torch calories and build definition. By utilizing heavy barbell compounds followed by high-volume handle supersets, you will maximize metabolic stress for fat loss. This workout demands focus and grit to push through the burnout phases.
Ideal for advanced lifters or athletes looking to lean out while maintaining upper body strength and muscle mass. This is for someone who wants a high-density session that utilizes Tonal's full range of smart features.
Equipment
Workout Plan
Rest 60-90s between heavy barbell sets, 30s between handle supersets, and 45s between isolation moves to keep your heart rate elevated.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor and use Tonal's Spotter mode to safely push past your previous heavy limits.
Close Grip Barbell Bench Press
Triceps, Chest
Keep elbows tucked to your ribs to maximize triceps recruitment and protect your shoulders during the press.
Standing Chest Press
Chest, Triceps
Engage your core to resist the cables pulling you back as you drive forward with explosive intent.
Standing Incline Press
Shoulders, Chest, Triceps
Maintain a slight forward lean and press upward to target the upper clavicular fibers of the chest.
Middle Chest Fly
Chest, Shoulders
Focus on the squeeze at the center of the movement, feeling the digital weight resist the stretch throughout the arc.
Triceps Kickback
Triceps
Pause for a one-second squeeze at the top of the rep to fully engage the lateral head of the triceps.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Explode from your hips and pivot your back foot to generate power through the cable for this metabolic finisher.
Skull Crusher
Triceps
Keep your upper arms vertical and stationary while only moving from the elbow joint to isolate the triceps.
Why this order
The workout begins with heavy barbell compounds to recruit maximum motor units while you are fresh. We then move into handle-based supersets to maintain high intensity and metabolic demand, transitioning from heavy pressing to high-volume isolation to ensure complete muscle failure.
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
Can I use Eccentric Mode for the barbell bench press?
Yes, adding Eccentric Mode to the barbell bench press is a great way for advanced lifters to increase time under tension and metabolic cost, which aids fat loss.
What if I can't maintain my form during the punches?
If your form breaks down during the rotational punches, lower the digital weight slightly or slow down the tempo to ensure proper core engagement and spinal alignment.
Should I use a bench for the chest flyes?
This specific version uses standing middle chest flyes to increase core stability and heart rate, which better supports the metabolic goals of a fat loss workout.