Chest Fat Loss Workout - 60min Beginner
This high-intensity chest and triceps session maximizes calorie burn by pairing foundational compound lifts with targeted isolation work. You will move through various angles to hit every fiber of the pectorals while taxing the triceps to failure. It is designed for beginners who want to build a defined upper body while leaning out.
This workout is ideal for beginner lifters or those transitioning to Tonal who want to improve upper body definition and support fat loss goals. It is also great for athletes needing to build basic pushing strength.
Equipment
Workout Plan
Rest 30-45s during supersets to keep the heart rate elevated, and 90s after the heavy barbell sets.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor to create a stable base for the Tonal bar.
Bench Press
Chest, Triceps, Abs
Exhale as you push the smart handles toward the ceiling, keeping your wrists neutral.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and imagine hugging a large barrel.
Inline Chest Press
Chest, Triceps, Abs
Align the cables with your mid-chest and push with control to engage the upper pecs.
Standing Incline Press
Shoulders, Chest, Triceps
Press at an upward angle and resist the digital weight on the way back down.
Standing Chest Press
Chest, Triceps
Step forward to create initial tension and maintain a proud chest throughout the burnout.
Skull Crusher
Triceps
Lower the handles toward your temples while keeping your upper arms vertical.
Triceps Extension
Triceps
Keep your elbows pinned to your ribs to isolate the triceps against the cable tension.
Overhead Triceps Extension
Triceps
Keep your core tight and elbows pointing forward as you extend the rope overhead.
Why this order
This workout follows a compound-to-isolation sequence, starting with the Barbell Bench Press to recruit maximum muscle fiber. Exercises are grouped by accessory to minimize setup time and maintain metabolic stress, concluding with a high-rep triceps and chest burnout.
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 these high-rep sets?
Tonal will automatically suggest a weight based on your initial assessment, but for fat loss, focus on maintaining a steady tempo and only reducing weight if you cannot finish the set with proper form.
Can I substitute the bench exercises if I want to stay standing?
While the bench provides more stability for heavier loads, you can use standing chest press variations if needed, though the bench allows for a greater range of motion for chest recruitment.
How often should I perform this specific workout?
For optimal results, aim to do this session 2 times per week with at least 48 hours of recovery between chest-focused workouts to allow the triceps to repair.
What if the burnout sets at the end feel too heavy?
If you struggle to reach 20 reps, Tonal's Spotter Mode will detect your fatigue and automatically reduce the digital weight so you can finish the set safely.