Chest Functional Workout - 20min Intermediate
Develop a powerful and stable upper body with this intermediate chest and triceps session. You will combine traditional heavy barbell work with unilateral stability challenges to improve your functional pressing strength. This approach ensures you build muscle that translates directly to real-world performance.
Ideal for recreational athletes like swimmers or racket sports players who need balanced pressing power and shoulder stability. It is also perfect for busy lifters who want a dense chest-focused stimulus in a short window.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets and 60 seconds between handle-based movements.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to mid-chest and drive upward using Tonals Spotter mode for maximum safety.
Iso Split Squat Single Arm Chest Press
Chest, Quads, Obliques
Engage your core to resist the rotational pull of the cable while maintaining a low split squat.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly forward into the handles and drive the digital weight upward at a 45-degree angle.
Skull Crusher
Triceps
Keep your elbows tucked and stationary as you extend the handles toward the ceiling.
Why this order
The session begins with the Barbell Bench Press to recruit maximum motor units while you are fresh. We then move into unilateral work to challenge core stability and finish with high-volume incline and triceps movements to maximize metabolic stress.
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
How do I handle the weight increases on Tonal?
Let the digital weight system suggest increases based on your performance, but manually add 1-2 lbs if you find the target rep range too easy.
Can I use the Bar for the whole workout?
No, this workout requires switching to handles to accommodate unilateral and functional movements that better engage your stabilizers.
What if I lose my balance during the split squat press?
Focus on keeping your weight centered and widen your stance if needed to resist the cables rotational pull.