Chest Power Workout - 30min Advanced
Build explosive upper body force with this advanced power-focused chest and triceps session. You will leverage heavy barbell compounds to peak your neurological drive before moving into high-intensity isolation work. This workout is designed to maximize your horizontal pushing strength and tricep density.
Advanced lifters or powerlifting athletes looking to increase their bench press lockout and explosive pushing power. It is ideal for experienced users who want a high-intensity session in exactly 30 minutes.
Equipment
Workout Plan
Rest 120s between heavy barbell sets for full recovery, 60s for accessories, and 30s for isolation finishers.
Barbell Bench Press
Chest, Triceps, Abs
Drive the bar up explosively to engage Tonal's dynamic weight for maximum power output.
Close Grip Barbell Bench Press
Triceps, Chest
Keep elbows tucked close to your ribs to shift the load onto your triceps using the straight bar.
Standing Incline Press
Shoulders, Chest, Triceps
Lean forward slightly into the handles to stabilize your core against the digital resistance.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in the elbows and feel the stretch at the bottom of the movement on the bench.
Triceps Extension
Triceps
Focus on the lockout at the bottom of the rep to fully fatigue the triceps with constant cable tension.
Overhead Triceps Extension
Triceps
Fully extend your arms at the top while keeping your elbows pointed forward with the rope accessory.
Why this order
The session starts with heavy barbell compounds to recruit the maximum amount of motor units while the nervous system is fresh. Exercises are grouped by accessory to minimize equipment changes between the straight bar and handles. The progression from low-rep power movements to high-rep finishers provides a comprehensive stimulus for both strength and metabolic stress.
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
Which Tonal weight modes should I use for the power sets?
Enable 'Chains' or 'Eccentric' mode on the Barbell Bench Press to further challenge your power at the top of the rep and control the negative.
What if the 3-rep sets feel too light?
Tonal will learn your strength, but ensure you are moving the bar with maximum intent. If the digital weight isn't challenging you, manually increase it so the 3rd rep is a struggle.
How often should I perform this specific power session?
Because of the high neurological demand of the 3-rep sets, perform this workout once per week with at least 48 hours of rest before any other pushing movements.