Chest Power Workout - 45min Advanced
This advanced power session utilizes Tonal's digital weight to maximize explosive output across your chest and triceps. By combining heavy barbell compounds with high-velocity rotational movements, you will build both raw strength and functional striking power. You will finish with high-volume isolation work to ensure no muscle fiber is left untapped.
This session is designed for advanced athletes and combat sport competitors looking to increase upper body explosive power and punching force. It requires high technical proficiency with the bar and handle accessories.
Equipment
Workout Plan
Rest 3 minutes between heavy barbell sets to recover ATP stores, 90 seconds for secondary presses, and 60 seconds for isolation finishers.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar to your chest with control, then drive upward with explosive intent using Tonal's dynamic weight.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked near your ribs to maximize triceps recruitment and protect your shoulders.
Standing Incline Press
Shoulders, Chest, Triceps
Lean into the movement and press the handles upward at a 45-degree angle to target the upper pectorals.
Standing Decline Chest Press
Chest, Triceps
Maintain a tall posture and press the handles downward toward your hips to engage the lower chest fibers.
Decline Chest Fly
Chest, Shoulders
Embrace the stretch at the bottom and use a slight bend in your elbows as you pull the handles together.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Rotate through your core and punch forward explosively, resisting the cable's pull on the return.
Why this order
The workout begins with heavy barbell compounds to recruit maximum motor units while fresh, transitioning into high-velocity handle movements to capitalize on power output. We group the barbell movements first followed by a handle block to minimize transition time while moving from compound force production to targeted isolation 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
Should I use any of Tonal's dynamic weight modes?
Yes, for the heavy Barbell Bench Press, use 'Chains' mode to mimic powerlifting training where resistance increases at the top of the movement.
What if the power sets of 3 feel too light?
Focus on the speed of the concentric phase. If you can still move the bar explosively, increase the weight by 2-5 pounds for the next set.
Can I swap the Barbell Bench Press for handles?
For this power-focused goal, the bar is preferred to allow for maximum loading, but the Handle Bench Press is a viable alternative if you have shoulder mobility limitations.