Chest General Fitness Workout - 60min Advanced
This advanced chest and triceps session utilizes the versatility of Tonal handles to hit your pectorals from every angle. You will progress from heavy horizontal presses into varied inclines and declines to ensure total muscle fiber recruitment. This training approach finishes with high volume triceps work and explosive movements to test your muscular endurance.
This is designed for experienced lifters who want a comprehensive chest day using only handles for better range of motion. It is ideal for athletes looking to improve pushing power and upper body definition.
Equipment
Workout Plan
Rest 90-120s between heavy bench sets, 60s for standing presses, and 30-45s for isolation flies and triceps work.
Bench Press
Chest, Triceps, Abs
Lower the handles toward your mid-chest and drive upward forcefully while keeping your back glued to the bench.
Standing Chest Press
Chest, Triceps
Maintain a strong staggered stance and use Tonals digital weight to control the cables on the way back.
Standing Incline Press
Shoulders, Chest, Triceps
Press the handles upward and inward toward your midline to maximize upper chest engagement.
Standing Decline Chest Press
Chest, Triceps
Drive the handles toward your hips and squeeze your lower chest at the bottom of the movement.
Middle Chest Fly
Chest, Shoulders
Keep a slight bend in your elbows and imagine hugging a large barrel to keep constant tension on the cables.
Reverse Grip Triceps Extension
Triceps, Forearms
Use an underhand grip to engage the medial head of the triceps while keeping your shoulders pinned back.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Explode through the cable movement while pivoting your back foot to generate power from your core and chest.
Skull Crusher
Triceps
Keep your elbows tucked and pointed toward the ceiling as you lower the handles toward your forehead.
Why this order
This session follows a compound to isolation progression, starting with the heaviest horizontal press to maximize load capacity. We then transition into standing variations that challenge stability before finishing with high rep isolation work to maximize 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 the bar for the bench press portion?
This workout is specifically designed for handles to allow for a greater range of motion and to challenge your stabilizer muscles, which is why it is rated for advanced users.
What Tonal weight modes should I use?
For the first compound exercise, use Spotter mode. For the chest flies and triceps extensions, try Burnout mode to ensure you reach technical failure on the final sets.
How should I handle the standing presses if I feel off balance?
Maintain a staggered stance with one foot forward. Tonal’s digital weight is unforgiving, so engage your core deeply to prevent the cables from pulling you backward.