Chest Strength Workout - 60min Advanced
This advanced session prioritizes heavy barbell compounds to maximize mechanical tension in the chest and triceps. You will transition from high-load strength work into targeted isolation to ensure total muscle fiber recruitment and structural growth. It is a high-volume routine designed for experienced lifters who want to push the limits of Tonal's digital resistance.
This is designed for advanced athletes and lifters looking to increase their bench press 1RM and develop thick triceps. It is ideal for those who have a solid foundation in barbell mechanics and want a structured, high-intensity push day.
Equipment
Workout Plan
Rest 120-180s between heavy barbell sets, 60-90s for handle accessories, and 45s for rope finishers.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to your mid-chest and engage Spotter mode if you are pushing for a new personal record.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the load from your chest to your triceps.
Inline Chest Press
Chest, Triceps, Abs
Drive the handles upward and together, focusing on the squeeze in your upper pectorals at the top.
Standing Decline Chest Press
Chest, Triceps
Maintain a slight forward lean and press the handles toward the floor to target the lower chest fibers.
Skull Crusher
Triceps
Keep your upper arms vertical and stationary while the handles move toward your forehead.
Triceps Extension
Triceps
Keep your shoulders pinned back and down as you push the rope toward your thighs.
Overhead Triceps Extension
Triceps
Fully extend your arms at the top and pull the rope ends apart to maximize triceps lateral head engagement.
Why this order
The workout begins with the heaviest barbell compounds to utilize maximum energy for neural drive and strength. We then group all handle-based movements to maintain training flow before finishing with rope-based isolation and a rotational punch to challenge core stability under fatigue. This sequence moves from multi-joint power to high-repetition metabolic stress.
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 should I select my starting weight for the barbell bench press?
Since this is a strength focus, select a weight that allows you to complete 5 reps with about 1-2 reps left in the tank. Tonal's digital weight will automatically suggest a starting point based on your previous lifts, but feel free to adjust manually if the sets feel too light.
Is Spotter mode necessary for this workout?
Yes, especially for the Barbell Bench Press and Close Grip Bench Press. Spotter mode will detect if you are struggling and temporarily reduce the weight, allowing you to finish the set safely without a human spotter.
Can I replace the Barbell Bench Press with Handles?
While you can use handles, the barbell allows you to move more total weight, which is the primary goal of this strength session. If you switch to handles, focus on a deeper range of motion and utilize the eccentric chain for added intensity.