Chest General Fitness Workout - 60min Advanced
You will push your limits with a high-intensity session focusing on heavy barbell movements and high-volume handle work. This workout targets the pectoral muscles from multiple angles while ruthlessly exhausting the triceps to ensure comprehensive upper body development. It is designed for experienced lifters who want to maximize hypertrophy and mechanical tension using Tonal digital weight.
This program is built for advanced lifters and strength athletes looking to break through plateaus in their bench press or upper body aesthetics. It is ideal for those who have mastered Tonal basic movements and want to explore higher volume programming.
Equipment
Workout Plan
Rest 90 to 120 seconds between heavy barbell sets, 60 seconds between handle accessories, and 30 to 45 seconds for isolation finishers.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter mode so you can push to failure safely on the heavy barbell sets.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the load onto the triceps.
Bench Press
Chest, Triceps, Abs
Control the eccentric phase of the press to maximize the digital weight tension.
Incline Chest Fly
Chest, Shoulders
Focus on a wide arc and a big stretch at the bottom of the movement without touching the handles.
Skull Crusher
Triceps
Lower the handles toward your forehead while keeping your upper arms vertical and stationary.
Triceps Extension
Triceps
Pull the rope apart at the bottom of the extension to fully lock out the triceps.
Why this order
This workout starts with heavy barbell movements to capitalize on peak energy levels for maximum force production. We transition to smart handle exercises that utilize greater range of motion and stability requirements to hit the chest from various angles. We finish with high-reps triceps isolation to ensure complete muscle failure and a significant metabolic pump.
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
Why do the reps decrease on the barbell sets?
We use lower reps for the heavy barbell bench press to focus on maximum strength and power output before moving to higher volume accessories.
Should I use Tonal's Spotter mode for the heavy presses?
Yes, always keep Spotter mode active during the barbell bench press so Tonal can automatically reduce the weight if you struggle to complete a rep.
How often should I perform this specific chest session?
For optimal recovery, perform this workout once every 4 to 5 days, ensuring you don't train shoulders or back the day immediately following.