Chest Strength Workout - 45min Advanced
This advanced strength session targets the chest and triceps through a sequence of heavy compounds and stability challenges. You will progress from traditional bench variations into unilateral standing presses that force your core to fight Tonal's digital resistance. It finishes with high-volume triceps isolation to ensure complete muscle fatigue.
This session is designed for advanced lifters and athletes who want to push their upper body pushing strength while improving trunk stability. It is ideal for those who have mastered standard bench movements and are looking for a new stimulus through unilateral Tonal variations.
Equipment
Workout Plan
Rest 120-180s between heavy compound sets, 60-90s for accessory movements, and 30-45s for the final triceps burnout.
Bench Press
Chest, Triceps, Abs
Lower the handles until your elbows are just below the bench to maximize chest stretch before driving up.
Inline Chest Press
Chest, Triceps, Abs
Keep your feet planted firmly and use Tonal's eccentric mode to control the descent for a three-second count.
Standing Incline Press
Shoulders, Chest, Triceps
Maintain a strong core to resist the cables pulling you back as you press the handles upward and inward.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Focus on a single spot in front of you for balance while the digital weight challenges your core stability on one leg.
Skull Crusher
Triceps
Keep your upper arms vertical and stationary, moving only at the elbows to lower the handles toward your forehead.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Cross the cables in front of you and squeeze your triceps hard at the bottom of the extension.
Why this order
The workout follows a compound-to-isolation progression, starting with the heaviest horizontal and incline presses to leverage maximum energy. We then move into advanced unilateral stability work to engage the core before finishing with high-rep triceps isolation to maximize metabolic stress. All exercises use the handles to minimize equipment changes and keep the intensity high.
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 select for the initial Bench Press sets?
Start with a weight that allows you to complete 5 reps with only 1 or 2 reps left in the tank. Tonal's digital weight is heavier than free weights because there is no momentum, so don't be afraid to adjust down slightly if needed.
Can I use the Barbell for the main lifts instead of handles?
This specific program is optimized for handles to allow for the unilateral and rotational movements included in the second half. While you can swap, the handles provide a greater range of motion and core challenge.
How often should I perform this specific chest workout?
Because this is a high-intensity strength session, perform it no more than twice per week with at least 48-72 hours of recovery between chest-dominant days to allow for muscle repair.
Should I use Tonal features like Spotter or Burnout mode?
Yes, enable Spotter mode for the Bench Press and Inline Chest Press so you can safely push to failure. For the final Triceps Extension, Burnout mode is excellent for maximizing the pump.