Chest General Fitness Workout - 45min Intermediate
This targeted session focuses on building a strong and defined chest and powerful triceps using a variety of pressing and flying movements. By combining heavy compound lifts with high volume isolation work, you will challenge your muscular endurance and drive hypertrophy. It is designed for intermediate lifters who want to maximize their pushing power using Tonal constant cable tension.
This workout is ideal for intermediate athletes looking to improve their upper body pushing strength and chest aesthetics. It is particularly effective for those who want a structured hypertrophy day using only handle accessories.
Equipment
Workout Plan
Rest 90 seconds between heavy bench sets, 60 seconds between isolation exercises, and 45 seconds before the final burnout.
Bench Press
Chest, Triceps, Abs
Lower the handles toward your mid-chest and press up using Tonal's digital weight for a smooth, consistent burn.
Inline Chest Press
Chest, Triceps, Abs
Keep your elbows slightly tucked and drive your back into the bench for a stable pressing platform.
Single Arm Bench Press
Chest, Triceps, Obliques
Engage your core to resist the rotation as the digital weight tries to pull you off the bench.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and imagine hugging a large tree as you bring the handles together.
Seated Overhead Press
Shoulders, Triceps
Press the handles directly toward the ceiling and use Tonal's spotter mode if you reach failure.
Skull Crusher
Triceps
Keep your upper arms vertical and only move your forearms to isolate the triceps against the cable tension.
Why this order
The workout begins with the heaviest compound presses to recruit the most muscle fibers while you are fresh. We then move into unilateral and isolation movements to address imbalances and maximize the pump before finishing with a high-rep metabolic burnout. This sequence ensures maximal tension and volume for the target muscle groups.
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
How do I choose the right starting weight?
Since Tonal remembers your strength, it will suggest a weight based on your previous sets, but feel free to adjust it manually for the first set.
What if I can't finish the final reps of a set?
Enable Tonal's Spotter Mode, which will automatically reduce the digital weight if it senses you are struggling to complete a repetition.
Why are we doing single-arm work?
Unilateral exercises like the Single Arm Bench Press challenge your core and ensure both sides of your chest are working equally to prevent strength gaps.