Chest Functional Workout - 30min Advanced
This advanced chest and triceps session focuses on building functional pushing power through a mix of heavy barbell work and stability-based unilateral movements. You will start with high-load compounds before transitioning into standing variations that challenge your core and balance. This is designed to improve both your bench press numbers and your real-world athletic performance.
This workout is for advanced lifters or overhead athletes who want to improve their pushing power while increasing mid-line stability. It is ideal for those who have mastered Tonal's basic movements and are looking for a functional challenge.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s between standing presses, and 30-45s for isolation finishers.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor to stabilize your torso while maintaining a steady bar path against the digital tension.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs and use Tonal's spotter mode if you struggle on the final rep.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Maintain a stiff core and do not let the cable tension pull you off balance while standing on one leg.
Standing Incline Press
Shoulders, Chest, Triceps
Press the handles upward at a 45-degree angle to target the upper chest while keeping your glutes engaged.
Middle Chest Fly
Chest, Shoulders
Squeeze the handles together at the center and resist the outward pull during the negative phase of each rep.
Skull Crusher
Triceps
Lower the handles toward your temples with control and use the constant digital weight to maximize the triceps stretch.
Why this order
The workout begins with heavy barbell compounds to maximize motor unit recruitment while you are fresh. It then transitions to standing handle movements to integrate core stability and balance before finishing with high-rep isolation to drive hypertrophy. Grouping the bar exercises first minimizes equipment transitions during the high-intensity portion of the lift.
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Start Free with AI CoachFrequently Asked Questions
What should I do if the Single Leg Chest Press is too difficult for my balance?
If you find the balance too challenging, perform the move with both feet on the floor first. As you progress, try a staggered stance before moving to a full single-leg stand to maintain the functional benefit.
How do I ensure I am using the right weight for the heavy sets?
Tonal will suggest a weight based on your strength score, but for the 6-rep sets, ensure you are reaching near-failure by the final rep. If it feels too light, use the display to manually increase the digital weight by 2-5 pounds.
Should I use any of Tonal's dynamic weight modes for this workout?
For the Barbell Bench Press, consider turning on Eccentric mode to add extra resistance on the way down. This will help build the functional strength required for the more advanced standing movements later in the session.