Chest Strength Workout - 30min Intermediate
You will push your limits with a strength-focused routine that pairs heavy barbell compounds with targeted handle isolation. By prioritizing the flat press first and following with specialized triceps work, you ensure maximum power output when you are freshest. This session is designed to build a thick chest and powerful lockout strength.
Intermediate lifters who want to increase their bench press max and build upper body mass. It is ideal for athletes looking for a heavy-hitting session that fits into a busy schedule.
Equipment
Workout Plan
Rest 120-180s between heavy barbell sets, 60-90s between handle accessories, and 45s before the final burnout.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to the chest and use Tonal's digital weight to explode upward on the press.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps recruitment and protect the shoulders.
Inline Chest Press
Chest, Triceps, Abs
Set the arms low and press the handles upward and inward toward your face to target the upper chest.
Single Arm Bench Press
Chest, Triceps, Obliques
Engage your core to prevent the digital weight from pulling your non-working side off the bench.
Triceps Extension
Triceps
Flare the rope at the bottom of the movement to maximize the contraction in the lateral head of your triceps.
Why this order
The workout begins with heavy barbell work to capitalize on Tonal's steady digital resistance for maximum motor unit recruitment. We then transition to handles for isolation and unilateral stability to correct imbalances and finish with a high-rep rope movement for metabolic stress. Grouping the barbell exercises first minimizes transition time between accessories.
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 should I start with for the 5x5 sets?
Tonal will suggest a weight based on your history, but for strength goals, ensure the weight is heavy enough that you could only perform 1-2 more reps with perfect form.
Should I use Spotter mode for the heavy presses?
Yes, enable Spotter mode on the Barbell Bench Press so you can safely push to failure without needing a human partner.
Can I substitute the Bench Chest Fly if I have shoulder discomfort?
If the fly feels uncomfortable, you can replace it with the Standing Chest Press which offers a more stable pressing path and reduced range of motion.
Why are the rep ranges so different across the exercises?
We use low reps on compounds to build absolute strength and higher reps on isolation movements like the rope extension to drive blood flow and hypertrophy.