Chest General Fitness Workout - 30min Advanced
This advanced push session maximizes chest and triceps development through a mix of heavy barbell work and precision cable isolation. You will leverage Tonal's dynamic resistance to tax your muscles across multiple angles for total upper body definition. This workout is specifically designed to build foundational strength while finishing with high-volume hypertrophy work.
This is for advanced lifters or athletes who want to increase their horizontal pressing power and triceps density. It is perfect for those who are comfortable with quick equipment transitions and looking for a high-intensity 30-minute session.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60-90s for secondary compound lifts, and 45s for isolation finishers.
Barbell Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and explode upward against Tonal's digital resistance.
Barbell Skull Crusher
Triceps
Keep your elbows narrow and pointed toward the ceiling to maximize triceps engagement with the bar.
Standing Incline Press
Shoulders, Chest, Triceps
Press the handles upward at a 45-degree angle while maintaining a rock-solid core.
Standing Chest Press
Chest, Triceps
Control the cables on the way back to keep constant tension on the chest through the full range.
Why this order
We lead with heavy barbell compounds to maximize motor unit recruitment while you are fresh and capable of moving the highest loads. The workout then transitions to handle-based movements to utilize Tonal's constant tension for isolation and horizontal stability. This progression from high-load stability to high-volume accessory work ensures a comprehensive stimulus for both strength and muscle endurance.
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 heavy barbell sets?
Yes, absolutely. Spotter Mode is highly recommended for the Barbell Bench Press so you can safely push to failure on your heavy sets of six.
Why are the rep ranges so different for the triceps moves?
The Skull Crusher is programmed as a heavier technical move for mechanical tension, while the Reverse Grip Extension uses higher volume to flush the muscle with blood and finish the session.
Is it okay to swap the bar for handles on the bench press?
While you can use handles, the barbell allows you to recruit more stability and move heavier digital weight, which is the primary goal of the opening compound lift for advanced athletes.