Chest Power Workout - 60min Intermediate
This chest and triceps session is engineered for raw power and explosive pressing strength. You will utilize low-rep compound movements to maximize motor unit recruitment before moving into targeted isolation work to finish. By using only handles, you can maintain a high tempo and focus on your force output.
This workout is ideal for intermediate lifters looking to improve their bench press numbers or athletes in contact sports like football or rugby. It is also perfect for those who want a focused upper-body push day without switching accessories.
Equipment
Workout Plan
Rest 120 seconds between heavy compound sets, 60 to 90 seconds between accessory sets, and 45 seconds during the finisher.
Bench Press
Chest, Triceps, Abs
Drive the handles up explosively and let Tonal's digital weight provide steady resistance on the way down.
Inline Chest Press
Chest, Triceps, Abs
Maintain a slight arch in your back and focus on pushing the handles toward the upper corner of the room.
Single Arm Bench Press
Chest, Triceps, Obliques
Engage your core to keep your body centered on the bench as the cable pulls from one side.
Standing Chest Press
Chest, Triceps
Step forward into a staggered stance and keep your elbows slightly below shoulder height to protect the joints.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and rotate your hips as you punch the handle forward with maximum speed.
Skull Crusher
Triceps
Keep your elbows pointing directly at the ceiling and avoid letting them flare out to the sides.
Why this order
The workout follows a compound-to-isolation progression starting with the most neurally demanding lifts like the Bench Press. We transition to unilateral work to address asymmetries and then finish with high-volume triceps and rotational work to build metabolic stress and power endurance. All exercises use handles to minimize equipment setup and maintain intensity.
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 starting weight should I choose for the heavy triples?
Tonal will suggest a weight based on your strength score, but for power reps, aim for a weight that feels like an 8 out of 10 effort while maintaining high speed on the concentric.
Can I do this workout without a bench?
The core movements like Bench Press and Skull Crushers require a bench for the prescribed range of motion, but you could substitute them with standing variations if necessary.
How often should I perform this power-focused chest day?
Due to the high CNS demand of power training, perform this session once or twice a week with at least 48 hours of rest between sessions targeting these muscles.
Should I use Spotter Mode for the heavy bench sets?
Yes, always enable Spotter Mode on Tonal when performing low-rep sets to ensure you can safely reach your limit without needing a human partner.