Chest General Fitness Workout - 45min Advanced
This advanced chest and triceps session utilizes heavy barbell compounds followed by high-volume handle work to maximize muscular hypertrophy. You will challenge your horizontal pressing strength before moving into isolation finishers that utilize Tonal's constant digital tension. It is designed to push your upper body pushing capacity to the limit through varied rep ranges.
Advanced lifters and athletes looking to break through pressing plateaus and improve upper body definition. This is ideal for those who have mastered Tonal's basic movements and want a high-intensity hypertrophy session.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-75s between accessory moves, and 45s during high-rep finishers.
Barbell Bench Press
Chest, Triceps, Abs
Focus on driving the bar up explosively while keeping your feet planted for stability.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize tricep engagement.
Standing Chest Press
Chest, Triceps
Maintain a strong staggered stance and resist the Tonal's pull on the return phase.
Alternating Bench Press
Chest, Triceps, Obliques
Keep one handle punched up to maintain constant tension while the other arm moves.
Incline Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and imagine hugging a large barrel at the top.
Reverse Grip Triceps Extension
Triceps, Forearms
Squeeze your triceps hard at the bottom of the movement using the underhand grip.
Why this order
The workout starts with heavy barbell movements to capitalize on peak energy levels for maximum mechanical tension. We then transition to handles to allow for a greater range of motion and unilateral stability work, finishing with high-rep isolation to induce 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
Can I use Spotter Mode for the heavy barbell sets?
Yes, Spotter Mode is highly recommended for the Barbell Bench Press to help you safely push to failure on the lower rep ranges while Tonal automatically reduces weight if you struggle.
Why do the reps increase as the workout progresses?
We start with low reps to build absolute strength and finish with higher reps to maximize blood flow and muscle fatigue, a proven strategy for hypertrophy.
What should I do if the 25-rep finisher is too difficult?
If you reach failure before 25 reps, rest for 5-10 seconds and continue using Tonal's Burnout mode if available, or manually lower the weight by 10% to complete the set.