Chest General Fitness Workout - 60min Beginner
This targeted upper-body session focuses on building a foundation of strength and definition in your chest and triceps. By moving from heavy horizontal presses to detailed isolation work, you will maximize muscle fiber recruitment and endurance. It is designed for those beginning their fitness journey who want a structured and effective push-day routine.
This session is perfect for beginner lifters or athletes looking for a high-volume chest and triceps day to improve muscle tone and pressing power. It is ideal for individuals who want a straightforward but comprehensive workout to master Tonal basics.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, and 45s during core work.
Bench Press
Chest, Triceps, Abs
Drive your feet into the floor to create a stable base as you press the handles toward the ceiling.
Inline Chest Press
Chest, Triceps, Abs
Maintain a steady tempo as you push upward against Tonal's constant tension.
Middle Chest Fly
Chest, Shoulders
Bring the handles together at eye level and pause for one second to feel the contraction.
Standing Decline Chest Press
Chest, Triceps
Press the handles down toward your hips to emphasize the lower portion of the chest.
Triceps Kickback
Triceps
Keep your elbows pinned to your sides and pause at the peak of the extension.
Resisted Leg Lowering
Obliques, Abs, Shoulders
Press the handles into the floor to engage your lats while your legs slowly descend.
Triceps Extension
Triceps
Pull the rope handles apart at the bottom to maximize triceps recruitment.
Overhead Triceps Extension
Triceps
Extend your arms fully toward the ceiling while keeping your ribcage tucked.
Why this order
This workout follows a classic compound-to-isolation progression to ensure the primary movers are taxed with high load before finishing with targeted accessory work. We group all handle-based exercises together to streamline the experience and minimize equipment transitions. The core movement is strategically placed toward the end to allow for full focus on the pressing movements while fresh.
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 much weight should I start with for the bench press?
Tonal will suggest a starting weight based on your strength assessment, but feel free to lower it by 5-10 pounds during your first session to focus on form.
What if I can't complete the full rep range on the burnout sets?
Keep the weight on and maintain effort; Tonal's Spotter mode will automatically reduce the digital weight if it senses your speed slowing down.
Can I perform this workout more than once a week?
Yes, this is an excellent 'Push' day. For best results, allow 48 to 72 hours of recovery before training these same muscle groups again.