Chest Strength Workout - 45min Advanced
Develop elite upper body power with this advanced chest and triceps session focused on heavy barbell loads and high-intensity finishes. You will leverage Tonal's digital resistance to maximize tension on every rep of the bench press before exhausting smaller muscle groups. This is a high-volume strength builder for lifters ready to push their limits.
Advanced lifters and athletes seeking to increase their bench press numbers or improve pushing power for contact sports. This session is ideal for those who have mastered Tonal's basic movements and want to focus on high-load strength protocols.
Equipment
Workout Plan
Rest 120-180s between heavy barbell sets, 60-90s between handle accessories, and 45s for the final rope isolation moves.
Barbell Bench Press
Chest, Triceps, Abs
Drive through your heels and engage the Spotter mode for your heaviest sets.
Close Grip Barbell Bench Press
Triceps, Chest
Keep elbows tucked to your ribs to shift the load from your chest to your triceps.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and stop when your arms are parallel to the floor.
Standing Incline Press
Shoulders, Chest, Triceps
Press diagonally upward and resist the cable tension on the return to your chest.
Triceps Extension
Triceps
Keep your upper arms pinned to your sides and flare the rope at the bottom of the move.
Seated Cable Crunch
Abs
Focus on curling your spine down toward your thighs rather than just pulling with your arms.
Why this order
We start with heavy barbell compounds to tax the central nervous system when you are freshest, progressing from wide to close grip to shift focus to the triceps. We then move to handles for chest stability and incline work, finishing with rope isolation to fully deplete the triceps while minimizing accessory changes.
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 digital weight modes should I use for the barbell press?
Use Spotter mode for safety on heavy sets and try Eccentric mode to increase the challenge on the negative portion of the lift.
Should I prioritize weight or form on the standing chest press?
On the standing chest press finisher, prioritize a full range of motion and high speed on the push to exhaust the fast-twitch fibers.
How do I adjust if the 5-rep sets feel too light?
Tonal suggests weight based on your history, but if it feels easy, manually increase the digital weight by 2-5 lbs to stay in the strength zone.