Chest General Fitness Workout - 60min Intermediate
You will target your chest and triceps through a progression of heavy barbell presses and high-volume isolation work. By utilizing Tonal's constant digital tension, this session ensures your muscles are challenged through the entire range of motion for better strength gains. It is designed for intermediate lifters who want to refine their upper body push mechanics.
This workout is built for fitness enthusiasts and athletes who want to improve their bench press performance and arm definition. It is ideal for someone looking to break through a plateau in their upper body strength training.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets. Keep rest to 60s for handle accessories and 30-45s for the final rope burnout.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to your chest and drive up explosively to activate Tonal's dynamic weight.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your hands shoulder-width apart on the bar to shift the focus to your triceps.
Bench Chest Fly
Chest, Shoulders
Keep a slight bend in your elbows and imagine hugging a barrel to maintain the cable path.
Single Arm Bench Press
Chest, Triceps, Obliques
Brace your core to prevent the single-sided cable tension from rotating your torso.
Inline Chest Press
Chest, Triceps, Abs
Step forward into a staggered stance to provide a stable base against the Tonal's resistance.
Skull Crusher
Triceps
Ensure your upper arms stay vertical and still while you pivot only at the elbows.
Triceps Extension
Triceps
Keep your shoulders pinned back and down to isolate the triceps throughout the full cable range.
Why this order
The workout begins with heavy barbell compounds to maximize force production while the nervous system is fresh. We then move into unilateral handle work to address stability and muscle imbalances, concluding with high-rep rope work to maximize metabolic stress and the muscle 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
How do I handle the weight transition between the barbell and handles?
Tonal makes this easy by allowing you to swap accessories quickly. The machine will remember your weights for each specific movement, even when switching between the bar and smart handles.
What if the weight feels too light during the single arm bench press?
Focus on core stability and slow down the tempo. Tonal's sensors will detect your movement speed and can adjust the digital weight if it senses you are not being challenged enough.
Can I substitute the floor-based movements if I don't have a bench?
While the bench provides the best range of motion for these exercises, you can perform the chest fly and single arm press from the floor as a floor press if needed, though Tonal's bench is recommended for optimal results.