Chest Fat Loss Workout - 45min Beginner
This beginner-friendly session focuses on building a strong chest and defined triceps while maximizing caloric burn through high-density sets. You will use a combination of bench and standing movements to challenge your upper body from multiple angles. This workout ensures you hit every part of the chest for a balanced and toned physique.
Ideal for beginners who want to improve upper body aesthetics and lose fat through efficient resistance training. It is perfect for those who want a simple but effective program without complex equipment changes.
Equipment
Workout Plan
Keep rest between 30 and 45 seconds between exercises to maintain an elevated heart rate for fat loss. Rest 60 seconds between blocks.
Bench Press
Chest, Triceps, Abs
Lower the handles slowly to your chest and press up quickly to engage Tonal's dynamic weight.
Inline Chest Press
Chest, Triceps, Abs
Keep your wrists neutral and punch the handles forward while keeping your back flat against the bench.
Straight Arm Pulldown
Back, Shoulders
Maintain a slight bend in your elbows and focus on pulling the handles to your thighs using your lats.
Skull Crusher
Triceps
Keep your elbows pointed at the ceiling and use the smart handles to engage the weight at the top.
Why this order
We start with the heavy Bench Press to recruit the most muscle fibers while you are fresh and then move into higher-rep isolation work. The combination of seated and standing presses ensures functional stability and maximum muscle engagement. Pairing isolation moves at the end creates a metabolic finish to support your fat loss goals.
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
What weight should I start with for the Bench Press?
Tonal will suggest a starting weight based on your initial assessment. If the reps feel too easy, manually increase the digital weight by 1 to 2 pounds to stay in the target intensity zone.
Can I swap the bench for a floor press if the bench is unavailable?
Yes, you can perform the Bench Press on the floor. Just ensure your elbows do not hit the floor too hard; focus on Tonal's digital weight tension to maintain control through the movement.
How often should I perform this specific workout?
Because this is a targeted chest and triceps session, give your muscles at least 48 hours to recover before repeating it. Two times per week is ideal for most beginners.
What should I do if the final sets feel too heavy?
Ensure Spotter Mode is turned on. If Tonal senses you are struggling or your bar speed slows down significantly, it will automatically reduce the weight so you can finish your set safely.