Chest Strength Workout - 45min Intermediate
This intermediate strength session focuses on maximizing the power of your chest and triceps using Tonal's constant digital tension. You will move from heavy compound bench presses into isolation work that carves out definition and builds pressing endurance. By combining stability-based standing presses with classic horizontal movements, you will develop a well-rounded and functional upper body.
This session is designed for intermediate lifters or athletes like swimmers and basketball players who need explosive pressing power and upper body durability. It is perfect for anyone looking to break through a strength plateau on their horizontal push.
Equipment
Workout Plan
Rest 120-180s between heavy bench sets to maximize power output. For accessories like flies and extensions, keep rest to 60-90s.
Bench Press
Chest, Triceps, Abs
Lower the handles until your elbows are just below the bench to engage the chest fully.
Standing Chest Press
Chest, Triceps
Lean slightly into the movement and use Tonal's digital weight to resist the urge to round your shoulders.
Single Arm Bench Press
Chest, Triceps, Obliques
Engage your core to prevent the digital weight from pulling your torso off the bench.
Middle Chest Fly
Chest, Shoulders
Keep a slight bend in your elbows and imagine hugging a large barrel to focus the tension on your pecs.
Standing Pallof Press
Obliques
Resist the lateral pull of the cable as you press the handles straight out from your sternum.
Reverse Grip Triceps Extension
Triceps, Forearms
Use an underhand grip on the handles to target the medial head of the triceps while keeping your elbows pinned.
Standing Decline Chest Press
Chest, Triceps
Push the handles down and inward toward your hips, focusing on the squeeze in the lower chest.
Skull Crusher
Triceps
Keep your elbows fixed in space and utilize the eccentric mode to control the descent toward your forehead.
Why this order
We lead with the Bench Press to hit your heaviest loads while fresh, then transition to standing presses to challenge core stability. The workout concludes with isolation exercises for the triceps and chest to ensure muscle exhaustion without taxing the nervous system too early in the session.
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
How do I select the right weight for the heavy sets?
Tonal will suggest a weight based on your initial strength assessment, but for the 5-rep sets, ensure the last two reps feel very challenging while maintaining perfect form.
Can I use the Bar instead of Handles for the Bench Press?
This specific program is optimized for Handles to allow for a greater range of motion and to incorporate the unilateral stability work required in the secondary movements.
Why is there a Pallof Press in a chest and triceps workout?
The Pallof Press builds the anti-rotational core strength required to stay stable and transfer power effectively during heavy standing chest presses.
Should I turn on any Tonal weight modes for this workout?
Yes, for the Skull Crushers and Triceps Extensions, try Eccentric Mode to increase the load on the negative and accelerate triceps hypertrophy.