Chest General Fitness Workout - 45min Intermediate
Develop a powerful upper body with this intermediate chest and triceps session. You will use a combination of heavy barbell movements and targeted cable work to build strength and definition. This workout pushes your pressing limits while ensuring full muscle fatigue through high volume isolation finishers.
This workout is designed for intermediate lifters who want to improve their bench press strength and muscle symmetry. It is ideal for athletes looking for a structured push day that balances heavy loading with high-volume accessory work.
Equipment
Workout Plan
Rest 90 to 120 seconds between heavy barbell sets, 60 seconds for handle accessories, and 30 seconds during the final burnout finishers.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor and maintain a slight arch in your back against the bench.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the focus from your chest to your triceps.
Inline Chest Press
Chest, Triceps, Abs
Control the negative for 3 seconds to feel the upper chest stretch before pressing back up.
Bench Chest Fly
Chest, Shoulders
Maintain a soft bend in your elbows and imagine hugging a large barrel at the top of the movement.
Skull Crusher
Triceps
Keep your upper arms perpendicular to the floor and move only at the elbow joint.
Triceps Extension
Triceps
Pull the rope apart at the bottom of the movement to fully engage the lateral head of the triceps.
Why this order
The workout begins with heavy barbell compound movements to maximize mechanical tension while your energy is highest. We then transition to handle-based isolation exercises that utilize the cables for constant tension throughout the range of motion. The session concludes with high-rep triceps burnout and rotational work to improve explosive power and 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
What should I do if the digital weight feels too heavy on the barbell sets?
Keep the Smart Guard or Spotter mode enabled on your Tonal. If the system detects your bar speed slowing down or you stalling, it will automatically reduce the weight so you can finish the rep safely.
Can I perform the chest fly without the bench?
While the bench provides stability for heavier isolation, you can substitute with a Middle Chest Fly standing up if the bench is unavailable. Just be sure to lower your Tonal's weight slightly to account for the loss of stability.
How often should I perform this specific chest and triceps session?
For general fitness and muscle growth, performing this workout once or twice a week is ideal, ensuring at least 48 hours of rest between sessions for muscle recovery.