Chest Power Workout - 45min Advanced
This advanced power session is designed to maximize explosive horizontal force and triceps extension speed. By combining heavy low-rep compound presses with high-velocity rotational work, you will develop a chest that is as powerful as it is defined. Use this routine to break through strength plateaus and improve your overall athletic explosiveness.
This workout is ideal for advanced lifters and athletes, such as boxers or rugby players, who need to translate raw chest strength into explosive upper-body power. It is perfect for those who have mastered the Tonal system and want to push their digital weight limits.
Equipment
Workout Plan
Rest 2-3 minutes between heavy compound sets, 60-90 seconds for accessories, and 45 seconds before the final punch finisher.
Bench Press
Chest, Triceps, Abs
Drive the handles up explosively while Tonal's Spotter mode ensures you finish the set safely.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly into the cables to maintain a stable base while driving the weight forward and up.
Single Arm Bench Press
Chest, Triceps, Obliques
Resist the rotational pull of the digital weight to keep your torso flat on the bench.
Incline Chest Fly
Chest, Shoulders
Focus on a wide arc and use the constant tension of the cables to maximize the stretch.
Triceps Kickback
Triceps
Fully extend the arm and hold for a split second to maximize the peak contraction.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and throw the punch with maximal speed, letting Tonal measure your explosive output.
Skull Crusher
Triceps
Keep your elbows tucked and use the smart handles to maintain control during the eccentric phase.
Why this order
We lead with heavy Bench Press to utilize peak neural recruitment before moving into standing and unilateral variations that challenge stability. The session transitions from power-building compounds to isolation movements that enhance the stretch-shortening cycle, ending with a high-velocity punch finisher.
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 digital weight should I use for the power sets?
For the sets of 3-5 reps, you should use a weight that feels heavy but allows for high movement velocity. If you feel the movement slowing down significantly, lower the weight by 2-5 pounds to maintain the power focus.
Should I use Spotter mode for the Bench Press?
Yes, always enable Spotter mode for the heavy Bench Press sets. This allows you to safely attempt maximum resistance without a human spotter, as Tonal will automatically reduce the weight if you stall.
Can I do this workout if I only have the standard handles?
Absolutely. This entire workout is programmed specifically for the Tonal Smart Handles to ensure you can move explosively without equipment limitations.