Chest General Fitness Workout - 20min Intermediate
This efficient session focuses on building a powerful upper body by hitting the chest and triceps from multiple angles. You will progress from heavy compound handle presses to focused isolation work to maximize muscle definition and strength. It is a perfect routine for those who want a high-intensity pump in a short window.
This workout is designed for intermediate athletes or busy professionals who want to maintain upper body strength and muscle mass with an efficient handle-only setup. It is ideal for anyone looking to improve their pushing power or aesthetic chest development.
Equipment
Workout Plan
Rest 90 seconds between Bench Press sets, 60 seconds for the Inline Press and Flies, and 45 seconds for the Triceps finisher.
Bench Press
Chest, Triceps, Abs
Drive your back into the bench and utilize Tonal's Spotter mode if you are pushing your weight limit.
Inline Chest Press
Chest, Triceps, Abs
Maintain a steady tempo on the eccentric phase to capitalize on Tonal's constant digital tension.
Bench Chest Fly
Chest, Shoulders
Keep a soft bend in your elbows and focus on a deep stretch at the bottom of the movement.
Skull Crusher
Triceps
Keep your elbows pinned in place and use your triceps to drive the handles back to the ceiling.
Why this order
The workout follows a traditional compound to isolation progression by starting with the heaviest horizontal press to recruit the most muscle fibers. We then move to an incline angle and isolation fly to ensure the pectorals are fully taxed before finishing with high-rep triceps work. This order ensures that your primary movers are fresh for the most demanding lifts.
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Start Free with AI CoachFrequently Asked Questions
Can I perform this workout without a bench?
While these moves are bench-optimized for range of motion, you can perform the presses and flies on the floor, though you may lose some depth on the eccentric phase.
What weight should I select for the handles?
Tonal will suggest a starting weight based on your digital strength assessment, but feel free to adjust manually if the reps feel too easy or too difficult to maintain form.
Why use handles instead of the bar for Bench Press?
Handles allow for a more natural range of motion and require more stabilization from your smaller supporting muscles, which helps improve joint health and balance out strength discrepancies.
How often should I repeat this chest-focused session?
For general fitness, performing this workout 1 to 2 times per week with at least 48 hours of rest between sessions is ideal for recovery and growth.