Chest Functional Workout - 20min Intermediate
You will challenge your chest and triceps through a blend of heavy barbell work and stability-focused unilateral movements. This session prioritizes functional strength by forcing your core to stabilize against offset loads while developing explosive pressing power. It is perfect for intermediate lifters looking to bridge the gap between traditional gym lifts and real-world athletic performance.
This is designed for athletes who want to improve their pushing power while enhancing balance and core control. It is ideal for those who play sports like tennis or basketball where rotational power and stability are key.
Equipment
Workout Plan
Rest 90 seconds after heavy barbell sets to recover power. For standing and accessory work, keep rest to 60 seconds to maintain a high heart rate.
Barbell Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and explode upward against the digital resistance.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Engage your core to maintain balance as the cable pulls you toward the Tonal arm.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and use your core to drive the punch forward with speed.
Triceps Extension
Triceps
Pull the rope apart at the bottom to maximize the peak contraction in your triceps.
Why this order
We start with the Barbell Bench Press to recruit the most muscle fibers while you are fresh. We then move to standing unilateral work which shifts the focus to core stability and anti-rotation. The workout finishes with high-volume isolation and rotational movements to fully exhaust the triceps and improve total-body coordination.
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
Can I use Spotter Mode for the Barbell Bench Press?
Yes, Tonal's Spotter Mode is highly recommended for the barbell sets so you can safely push to failure without a human partner.
What if I lose my balance on the Single Leg Chest Press?
Focus on a spot on the wall and tap your toe down lightly if needed, or decrease the digital weight until your stability improves.
Should I turn on any Weight Modes for this session?
For the Triceps Extension, try Eccentric Mode to add extra resistance during the lengthening phase for better muscle growth.