Chest Power Workout - 60min Intermediate
You will develop explosive upper body force by combining heavy barbell movements with targeted cable isolation. This session focuses on maximizing the velocity of your presses to build a more powerful chest and triceps. It is designed for intermediate lifters ready to push their limits using Tonal's dynamic resistance.
This session is ideal for intermediate athletes like football players or martial artists who need to improve pushing power. It also suits anyone looking to break through a strength plateau using explosive intent.
Equipment
Workout Plan
Rest 120 seconds between heavy barbell sets to recover power. For cable accessories and triceps work, keep rest periods to 60 or 90 seconds.
Barbell Bench Press
Chest, Triceps, Abs
Drive the bar up explosively to engage your fast-twitch fibers while the spotter mode protects you.
Close Grip Barbell Bench Press
Triceps, Chest
Keep elbows tucked to your sides to shift the load onto your triceps using the straight bar.
Iso Split Squat Single Arm Chest Press
Chest, Quads, Obliques
Maintain a stable split stance and resist the digital weight pulling your torso out of alignment.
Alternating Bench Press
Chest, Triceps, Obliques
Lower one handle while the other stays locked out to maximize stability and time under tension.
Inline Chest Press
Chest, Triceps, Abs
Press the handles toward the ceiling at a 45-degree angle to target the upper pecs effectively.
Bench Chest Fly
Chest, Shoulders
Imagine hugging a large barrel to keep a slight bend in your elbows throughout the movement.
Triceps Extension
Triceps
Pull the rope ends apart at the bottom of the movement to maximize triceps peak contraction.
Overhead Triceps Extension
Triceps
Keep your upper arms stationary as you extend the rope forward away from the Tonal.
Why this order
We start with barbell compounds to utilize Tonal's max weight capacity while your central nervous system is fresh. The workout then transitions to handle and rope accessories to provide constant tension and unilateral stability before finishing with high-rep burnout sets. This progression ensures you move the heaviest loads first followed by high-volume isolation work.
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 mode should I use for the barbell sets?
Tonal's Chains or Spotter modes are perfect for the initial barbell lifts to assist with the explosive intent and keep you safe.
How should I adjust weight for power exercises?
Focus on the speed of the movement over the absolute load. If you cannot move the digital weight quickly during the first three reps, lower it slightly.
Can I do this workout twice a week?
Because of the high intensity and power focus, once a week is recommended to allow for full neurological recovery between sessions.