Chest General Fitness Workout - 60min Beginner
This beginner friendly session focuses on building foundational strength in your chest and triceps using a combination of the barbell and handles. You will start with heavy compound movements to maximize muscle engagement followed by isolation exercises to refine definition. It is the perfect routine for anyone looking to improve upper body pressing power and arm aesthetics.
This workout is designed for beginner lifters or those returning to fitness who want a structured approach to upper body day. It is ideal for individuals looking to increase their bench press numbers and build well-defined arms.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds between handle accessory movements, and 45 seconds for high-rep finishers.
Barbell Bench Press
Chest, Triceps, Abs
Engage your core and drive your feet into the floor to stabilize the barbell.
Inline Chest Press
Chest, Triceps, Abs
Press the handles toward the ceiling while keeping your elbows slightly tucked.
Standing Chest Press
Chest, Triceps
Maintain a strong staggered stance to resist Tonal's pull as you press forward.
Middle Chest Fly
Chest, Shoulders
Keep a slight bend in your elbows and focus on squeezing your chest at the center.
Reverse Grip Triceps Extension
Triceps, Forearms
Lock your elbows to your sides and use the underhand grip to isolate the triceps.
Standing Decline Chest Press
Chest, Triceps
Push the handles downward and together to target the lower fibers of your chest.
Skull Crusher
Triceps
Keep your upper arms vertical and fixed as you lower the handles toward your temples.
Why this order
We lead with the Barbell Bench Press to utilize Tonal digital weight for maximum recruitment while you are fresh. The workout then transitions from multi joint handle presses to targeted flies and tricep extensions to fully fatigue the muscle groups without overtaxing your joints.
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 know if the weight is right for me?
Tonal digital weight system will automatically suggest a starting weight based on your strength assessment; if it feels too easy or hard during the first set, you can adjust it on the fly or let the AI adapt to your performance.
Can I use the Straight Bar for all movements?
While some movements use the bar, the handles are essential for exercises like the chest fly and triceps extensions to allow for a more natural range of motion and better isolation.
What if I cannot finish the prescribed reps?
Tonal Spotter mode will automatically reduce the digital weight if it senses you are struggling, ensuring you can complete your set safely while maintaining good form.