Chest Strength Workout - 45min Intermediate
This targeted strength session focuses on maximizing horizontal pressing power and triceps lockout strength. You will utilize the barbell for heavy compound loads before transitioning to handles for unilateral stability and focused isolation work. It is designed to build a thick chest and powerful arms through varied rep ranges.
This session is ideal for intermediate lifters or athletes like football players and swimmers who need explosive upper-body pushing power. It is a great fit for anyone looking to break through a bench press plateau.
Equipment
Workout Plan
Rest 120 to 180 seconds between heavy barbell sets, 60 to 90 seconds for handle accessories, and 45 seconds during the final finisher.
Barbell Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and use Spotter Mode to push your limits safely.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked near your ribs to shift the load from your chest to your triceps.
Single Arm Bench Press
Chest, Triceps, Obliques
Fight the rotation by engaging your core as the digital weight pulls you toward the active arm.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in the elbows and imagine hugging a large barrel at the top.
Why this order
The workout begins with the heaviest barbell compound movements to capitalize on fresh motor units for peak force production. We then transition to handle-based movements to address muscular imbalances and finish with high-volume isolation to drive metabolic stress. This sequence prioritizes absolute strength before moving into hypertrophy and muscular endurance.
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
Can I use the bar for the entire workout?
While the bar is excellent for heavy loading, switching to handles for the latter half allows for a greater range of motion and helps correct bilateral strength imbalances.
What should I do if the weight feels too light on the flys?
Tonal digital weight is consistent, but if you need an extra challenge, turn on the Eccentric mode to increase resistance during the stretching phase of the fly.
Is 5 reps enough for chest growth?
Yes, for the first movement, 5 reps at a high weight targets the central nervous system to increase the amount of muscle you can recruit. The higher rep sets later in the workout handle the hypertrophy component.
How often should I perform this specific session?
Because this is a high-intensity strength session, perform it no more than twice a week with at least 48 to 72 hours of rest between sessions for optimal recovery.