Chest Fat Loss Workout - 45min Intermediate
This chest and triceps focused workout uses high intensity supersets to elevate your heart rate and maximize caloric burn. By combining heavy compound presses with metabolic finishers you will build lean muscle while stripping away body fat. You will experience a full range of pectoral engagement from multiple angles using only the Tonal handles.
This program is designed for intermediate lifters who want to improve chest definition and metabolic conditioning simultaneously. It is ideal for those who prefer a fast-paced handles-only session that fits into a busy schedule.
Equipment
Workout Plan
Rest 60 seconds between superset pairs and 30 seconds between individual sets of isolation moves to keep your heart rate elevated for fat loss.
Bench Press
Chest, Triceps, Abs
Maintain a steady tempo and press the handles up evenly while keeping your shoulder blades pinned to the bench.
Seated Row
Back, Biceps, Abs
Drive your elbows back and squeeze your shoulder blades together to maximize the work in your upper back.
Inline Chest Press
Chest, Triceps, Abs
Press at an upward angle toward your chin to target the upper portion of the pectorals using Tonal smooth digital resistance.
Middle Chest Fly
Chest, Shoulders
Keep a slight bend in your elbows and focus on hugging a tree to engage the chest throughout the entire movement.
Triceps Kickback
Triceps
Lock your elbow in place at your side and fully extend your arm to maximize tricep engagement at the top.
Skull Crusher
Triceps
Lower the handles toward your forehead with control and use the triceps to extend back to the starting position.
Why this order
The workout begins with a heavy compound bench press paired with a row to maximize total body work and maintain a high heart rate. We then move into incline and fly variations to hit the chest from all angles before finishing with high-rep tricep and metabolic work. This sequence ensures you exhaust the primary movers before pushing through metabolic 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
What weight should I start with for the rotational punches?
Tonal will suggest a weight based on your digital strength score. For this metabolic move, focus on speed and form rather than maximal resistance to keep your heart rate high.
Can I do this workout if I don't have the Tonal bench?
You can perform the bench press and fly movements on the floor as a floor press if needed. However, the bench allows for a greater range of motion which is better for muscle engagement.
How often should I perform this chest and triceps session?
Because this is a high-intensity session designed for fat loss, aim for 1 to 2 times per week. Ensure you have at least 48 hours of recovery between sessions targeting the same muscle groups.