Chest General Fitness Workout - 60min Intermediate
This intermediate push session targets the pectoral muscles and triceps using a mix of heavy barbell work and high-volume handle accessories. You will start with foundational strength lifts before moving into isolation movements designed to maximize muscle definition and endurance. This comprehensive routine ensures every angle of the chest is engaged while finishing with targeted triceps fatigue.
This workout is ideal for intermediate lifters who want to improve their bench press strength while also building upper body muscle definition. It is perfect for athletes who need pushing power and hobbyist lifters seeking a high-volume aesthetic session.
Equipment
Workout Plan
Rest 90-120s between heavy compound barbell sets, 60-90s between handle accessories, and 30-45s for the final high-rep finishers.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar to mid-chest and press up explosively using Tonal's digital weight for consistent resistance.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the load from your chest to your triceps.
Standing Chest Press
Chest, Triceps
Lean slightly forward and maintain a stable stance to counter the pull of the cables.
Single Arm Bench Press
Chest, Triceps, Obliques
Engage your core to prevent your torso from rotating toward the active cable arm.
Incline Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and focus on the stretch at the bottom of the movement.
Middle Chest Fly
Chest, Shoulders
Squeeze the handles together at the center of your chest and hold for a second to maximize peak contraction.
Triceps Kickback
Triceps
Lock your shoulder in place and only move your forearm to isolate the tricep muscle.
Standing Decline Chest Press
Chest, Triceps
Press the handles downward and inward toward your hips to target the lower pectoral fibers.
Why this order
The workout begins with heavy barbell compounds to leverage maximal strength when energy is highest, followed by handle work to address unilateral stability. We transition from large multi-joint movements to isolation exercises like flies and kickbacks to ensure total fiber recruitment. The high-rep finishers at the end are programmed to maximize metabolic stress and create a significant 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
What weight should I start with for the barbell bench press?
Tonal will suggest a weight based on your strength assessment, but feel free to lower it by 5-10% for the first set to ensure your form is perfect before the heavier sets.
How do I handle the equipment switches efficiently?
All barbell exercises are grouped at the start; complete these first before switching both arms to the handle attachments for the remainder of the workout.
Can I use Spotter Mode on these movements?
Yes, Spotter Mode is highly recommended for the Barbell Bench Press and Barbell Skull Crushers so you can safely push to failure without a partner.
Why are there different rep ranges used?
Lower reps on compounds build raw strength, while higher reps on isolation moves like the Reverse Grip Triceps Extension focus on muscle hypertrophy and endurance.