Chest Power Workout - 60min Advanced
Develop explosive horizontal pressing power and rock-solid stability in this advanced handle-only session. By combining heavy Tonal Bench Press sets with high-velocity rotational punches, you will bridge the gap between pure strength and athletic performance. This workout is designed to maximize neural drive while carving out definition across your chest and triceps.
This program is built for advanced trainees or combat sports athletes who require explosive pushing power and trunk stability. It is ideal for anyone looking to break through a bench press plateau using Tonal's dynamic weight modes.
Equipment
Workout Plan
Rest 120-150s between heavy compound sets, 60-90s between accessory movements, and 45s during high-rep finishers.
Bench Press
Chest, Triceps, Abs
Explode off the chest and use Tonal's Spotter mode if you are pushing for a new personal best.
Standing Chest Press
Chest, Triceps
Maintain a strong athletic stance and do not let the cables pull your shoulders back too quickly.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Engage your core to prevent rotation as the digital weight tries to pull you off balance on one leg.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Drive from your hips and snap the handle forward as if you are throwing a strike in a boxing ring.
Middle Chest Fly
Chest, Shoulders
Focus on bringing the handles together with a slight bend in the elbows to maximize chest peak contraction.
Reverse Grip Triceps Extension
Triceps, Forearms
Keep your palms facing up and fully lock out your elbows at the bottom of every single rep.
Standing Decline Chest Press
Chest, Triceps
Drive the handles downward and inward, squeezing the lower pectorals hard at the finish.
Standing Overhead Press
Shoulders, Triceps
Press the handles directly toward the ceiling while keeping your ribcage tucked down to protect your back.
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
We begin with the Bench Press to maximize force production while your central nervous system is fresh. We then move into standing variations to challenge stability and power in an athletic position, finishing with isolation work to ensure complete triceps fatigue.
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
How should I use Tonal's weight features for this session?
Use Power Mode for the initial bench press sets to track your velocity and ensure you are moving the weight with maximum explosive intent.
Can I use the bar instead of handles for the main lifts?
This program is optimized for handles to allow for a greater range of motion and the specific unilateral rotational work required for athletic power.
What if the 3-rep weight feels too light on my first set?
Tonal will naturally suggest a weight increase if you are moving the handles quickly, but ensure you are prioritizing explosive speed on the ascent.