Chest Functional Workout - 20min Advanced
Develop explosive pushing power and superior core stability with this advanced chest and triceps session. You will challenge your balance through unilateral presses and integrate rotational mechanics to ensure your strength is as functional as it is aesthetic. This high-intensity handle routine is designed to bridge the gap between the weight room and athletic performance.
This session is designed for advanced athletes, such as martial artists or overhead athletes, who require chest strength that translates to rotational power and balance. It is also perfect for experienced lifters looking to break a plateau by introducing significant stability challenges.
Equipment
Workout Plan
Rest 90 seconds between heavy unilateral sets, 60 seconds between standard sets, and 30 seconds before the finisher.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Engage your core to maintain balance as Tonal's digital weight pulls against your standing leg.
Standing Alternating Push-Pull
Back, Chest, Obliques
Coordinate the push and pull simultaneously to maximize tension across your chest and mid-back.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and explode through the punch to utilize Tonal's dynamic resistance.
Skull Crusher
Triceps
Keep your elbows tucked and use the handles to drive through the triceps without flaring your arms.
Why this order
The workout begins with high-stability unilateral work to pre-exhaust the chest and tax the core before moving into integrated push-pull patterns. We finish with isolated triceps volume and high-velocity rotational power to ensure full fiber recruitment across different planes of motion.
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 should I do if my balance fails on the single leg press?
Focus your eyes on a fixed point and reduce the weight by 10 percent using the Tonal interface until your stabilizing muscles adapt to the unilateral load.
Can I use eccentric mode for the skull crushers?
Absolutely; enabling eccentric mode on Tonal will increase the load during the lowering phase, which is highly effective for triceps hypertrophy.
How fast should the rotational punches be?
Treat these as an explosive finisher; move as fast as possible while maintaining a braced core to let Tonal's digital weight respond to your power output.