Chest General Fitness Workout - 60min Beginner
This comprehensive push-day session is designed to build a strong foundation in your upper body using Tonal's digital weight. You will progress through heavy compound presses into targeted isolation moves for the chest and triceps. This approach ensures you maximize muscle engagement and metabolic stress for overall fitness gains.
Ideal for beginner lifters or fitness enthusiasts looking for a structured push day that focuses on form and foundational strength. It is a great choice for those wanting to improve upper body aesthetics and functional pushing power.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets like Bench Press, 60-90s for isolation moves, and 45s for the final triceps burnout.
Bench Press
Chest, Triceps, Abs
Lower the handles toward your mid-chest and press up with control to engage the digital weight.
Inline Chest Press
Chest, Triceps, Abs
Keep your elbows tucked at a 45-degree angle to protect your shoulders while pressing.
Standing Chest Press
Chest, Triceps
Brace your core to stay stable against Tonal's resistance pulling you backward.
Middle Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and squeeze your chest at the top of the arc.
Decline Chest Fly
Chest, Shoulders
Focus on the lower fibers of your chest by sweeping the handles down and inward toward your hips.
Reverse Grip Triceps Extension
Triceps, Forearms
Use the reverse grip to isolate the long head of the triceps while maintaining constant cable tension.
Triceps Kickback
Triceps
Extend your arms fully and pause for a second at the top to feel the peak contraction in your triceps.
Skull Crusher
Triceps
Keep your elbows pinned in place as you lower the handles toward your temples.
Why this order
The workout starts with heavy multi-joint compound movements to recruit the most muscle fibers while you are fresh. It then moves into chest isolation to pre-exhaust the pectorals before finishing with high-repetition triceps work to drive blood flow and hypertrophy. All exercises use handle accessories to ensure a seamless flow without frequent equipment changes.
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
What weight should I start with?
Tonal will automatically suggest a starting weight based on your initial strength assessment, but you can always adjust it on the fly if it feels too light or heavy.
Can I do this without the Tonal bench?
While the Bench Press requires the bench, you can swap it for the Floor Press if needed, though the bench provides a greater range of motion for optimal chest development.
How often should I repeat this workout?
For general fitness, aim to perform this chest-focused session 1-2 times per week, allowing at least 48 hours of recovery between upper body push days.
What if I feel stress in my shoulders during presses?
Ensure your elbows aren't flaring out too wide; keeping them tucked at a 45-degree angle closer to your ribcage will shift the focus back to your chest and triceps.