Chest General Fitness Workout - 30min Intermediate
You will target your chest and triceps with this high-efficiency push session designed for intermediate lifters. By combining heavy barbell compounds with high-volume cable isolations, you'll maximize muscle recruitment and build functional pressing strength. This workout utilizes Tonal's dynamic resistance to challenge your stability and power throughout every rep.
This workout is designed for intermediate lifters who want to improve their bench press numbers and upper body aesthetics. It is ideal for those who have mastered basic form and are ready for more complex barbell movements and varied rep schemes.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s between handle accessories, and 30s before the final rope finisher.
Barbell Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and explode upward using Tonal's digital weight.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the load onto your triceps.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and focus on the stretch at the bottom of the movement.
Single Arm Bench Press
Chest, Triceps, Obliques
Engage your core to resist the rotation as the single handle pulls you toward the cable arm.
Skull Crusher
Triceps
Hinge only at the elbows and keep your upper arms perpendicular to the floor.
Triceps Extension
Triceps
Pull the rope ends apart at the bottom to maximize the peak contraction of the triceps.
Why this order
The session begins with heavy barbell work to recruit maximum motor units while you are fresh, moving from bilateral to unilateral movements. We group exercises by accessory to minimize setup time, starting with the bar, moving to handles, and finishing with the rope for a high-volume pump. This progression ensures you hit the primary movers before exhausting the smaller stabilizing muscles in the triceps.
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
What weight should I start with for the barbell bench press?
Let Tonal suggest your initial weights based on your digital strength score, but feel free to adjust manually if you find the 8-rep barbell sets too light.
Can I substitute the barbell for handles?
Yes, you can use the Replace feature on the Tonal screen to switch to the Handle Bench Press if the bar is unavailable or uncomfortable for your shoulders.
How often should I do this workout?
Aim for once or twice a week, ensuring at least 48 hours of recovery between sessions to allow for muscle repair and optimal growth.
Should I use any special Tonal weight modes?
For the barbell movements, try turning on Spotter Mode to push yourself safely to failure without needing a physical partner.