Chest Fat Loss Workout - 60min Advanced
This advanced chest and triceps session uses high intensity compounds and metabolic pairings to maximize caloric burn while building muscle density. You will move through heavy barbell lifts before transitioning into high volume handle work designed to keep your heart rate elevated. It is a comprehensive upper body push program that leverages Tonal's dynamic resistance for fat loss.
This workout is designed for advanced lifters and athletes who want to maintain lean muscle mass while aggressively targeting fat loss. It is ideal for those comfortable with barbell movements and single-leg balance work.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 45 seconds during supersets, and 30 seconds for isolation finishers.
Barbell Bench Press
Chest, Triceps, Abs
Engage the Barbell digital weight once you have stabilized the bar directly over your shoulders.
Close Grip Barbell Bench Press
Triceps, Chest
Drive your elbows close to your ribs to maximize the demand on your triceps.
Inline Chest Press
Chest, Triceps, Abs
Maintain a proud chest and press the handles away at a slight upward angle.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Brace your core to fight the cable tension while balancing on a single leg.
Standing Alternating Push-Pull
Back, Chest, Obliques
Exhale sharply as you move both handles simultaneously to keep your heart rate elevated.
Middle Chest Fly
Chest, Shoulders
Focus on the squeeze at the center of the movement where Tonal provides peak tension.
Resisted Leg Raise
Abs, Obliques
Resist the upward pull of the cables as you slowly lower your legs toward the floor.
Skull Crusher
Triceps
Keep your upper arms vertical and still while the digital weight challenges the extension.
Why this order
The workout begins with heavy barbell compounds to recruit maximum motor units while you are fresh. It then moves into handles-based supersets that pair chest and tricep volume to keep work capacity high and rest periods low. The session concludes with a high-rep rotational punch and core finisher to optimize the metabolic afterburn effect.
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
Should I use any of Tonal's dynamic weight modes?
Yes, for the heavy Barbell Bench Press, consider using Eccentric mode to increase the challenge on the lowering phase, which helps with muscle preservation during fat loss.
What if I can't maintain my balance on the single leg chest press?
Focus your eyes on a single spot on the Tonal screen or wall. If balance remains an issue, you can move to a kickstand stance by keeping your back toe lightly touched to the floor.
How do I determine the right weight for the high-rep finishers?
Since the goal is fat loss and burnout, choose a weight that allows you to complete all reps with good form but feels nearly impossible by the final two reps. Tonal will suggest a weight based on your history, but do not be afraid to adjust if you feel you can handle more volume.