Chest Power Workout - 60min Intermediate
Develop explosive upper body force with this heavy chest and triceps session. By prioritizing low-rep power sets on the barbell before moving into high-volume handle work, you maximize motor unit recruitment and muscular endurance. This session is designed to turn raw strength into functional power for athletes.
Ideal for intermediate lifters or bench press specialists looking to increase their explosive vertical push power. It is particularly effective for contact sport athletes like football players or martial artists.
Equipment
Workout Plan
Rest 120-180s between heavy barbell power sets, 60-90s for supporting compounds, and 45s for high-rep finishers.
Barbell Bench Press
Chest, Triceps, Abs
Drive the bar up aggressively as if you are trying to throw it through the ceiling.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps recruitment on the digital bar.
Inline Chest Press
Chest, Triceps, Abs
Control the handles on the way down to feel the digital weight resist your stretch.
Single Arm Bench Press
Chest, Triceps, Obliques
Engage your core to prevent the Tonal cables from pulling your torso off the bench.
Triceps Kickback
Triceps
Keep your upper arm pinned to your side and squeeze at the peak of the cable extension.
Middle Chest Fly
Chest, Shoulders
Squeeze your palms together at the center to maximize the contraction of your inner chest.
Reverse Grip Triceps Extension
Triceps, Forearms
Use an underhand grip on the handles to target the medial head of the triceps.
Skull Crusher
Triceps
Lower the handles toward your temples while keeping your elbows pointed directly at the ceiling.
Why this order
This workout follows a compound-to-isolation progression, starting with max-effort barbell lifts to prime the nervous system. We group all barbell movements first to eliminate transition time before moving to a handle-based circuit that includes unilateral stability and metabolic finishers.
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 a specific Tonal mode for the power sets?
Yes, engage 'Spotter' mode on the barbell bench press so you can safely push near your personal best without a physical partner.
Why are the reps so low on the first two exercises?
To build power, you must move heavy digital weight with maximum velocity; low reps allow for higher quality and maximal force production.
Can I substitute the bench exercises if I do not have one?
The bench is required for the full range of motion; Tonal digital weight is most effective for power when you can reach a full stretch at the bottom of the movement.