Chest Power Workout - 30min Advanced
Maximize your explosive potential with this high-intensity chest and triceps session designed for advanced athletes. You will progress from heavy compound presses to high-volume isolation finishers to ensure total muscle fiber recruitment. This workout leverages Tonal's digital weight to provide constant tension and safety during peak power outputs.
This session is ideal for powerlifters or any advanced trainee looking to increase their horizontal pressing speed and lockout strength. It is built for those who have mastered Tonal's fundamental movements and want to push their limits.
Equipment
Workout Plan
Rest 120 seconds between heavy compound sets, 60-90 seconds between accessories, and 45 seconds during the isolation finishers.
Bench Press
Chest, Triceps, Abs
Drive the weight up explosively while keeping your feet planted firmly on the floor.
Standing Incline Press
Shoulders, Chest, Triceps
Maintain a slight forward lean and press the handles toward the ceiling at a 45-degree angle.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Engage your core to resist the rotational pull of the digital weight as you press forward.
Bench Chest Fly
Chest, Shoulders
Control the stretch at the bottom and imagine hugging a large tree as you bring the handles together.
Reverse Grip Triceps Extension
Triceps, Forearms
Squeeze your triceps at the bottom of the movement and keep your wrists neutral with the reverse grip.
Skull Crusher
Triceps
Keep your elbows pinned in place and use the digital weight's constant tension to burn out the triceps.
Why this order
The workout starts with heavy benching to capitalize on fresh neural drive for power. It then moves into standing and unilateral variations to challenge core stability before finishing with targeted triceps isolation. This sequence ensures you hit the largest muscle groups first and then exhaust the secondary movers.
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 select for the initial 3-rep sets?
Tonal will automatically suggest a heavy weight based on your strength score, but ensure it is a load you can move with maximum velocity for all 3 reps.
Is it safe to go heavy on Bench Press without a human spotter?
Yes, Tonal's digital weight has a built-in Spotter Mode that will automatically reduce the weight if it detects you are struggling or the weight stops moving.
Why is there a single-leg exercise in a chest workout?
The Single Leg Standing Chest Press increases the demand on your core and stabilizing muscles, which translates to better overall power and balance in athletic movements.
Can I substitute the Bench Chest Fly if I don't have a bench?
The Middle Chest Fly is a great standing alternative that targets similar muscle groups while using the same handle accessories.