Chest Strength Workout - 60min Advanced
You will challenge your upper body pushing power with this advanced chest and triceps session. By combining heavy barbell work with high-stability handle movements, you will maximize muscle fiber recruitment and peak force production. This workout is designed to break through strength plateaus using Tonal's dynamic digital resistance.
This is for advanced lifters and athletes, such as football players or powerlifters, who need to improve horizontal pressing power and lockout strength.
Equipment
Workout Plan
Rest 120-180s between heavy barbell sets, 60-90s between accessories, and 30-45s for finishers.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to your chest and drive upward explosively using Tonal's digital weight to power through the lockout.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked tightly to your sides to shift the load onto your triceps while maintaining a firm grip on the bar.
Standing Chest Press
Chest, Triceps
Lean slightly forward and engage your core to resist the cables pulling you back into the trainer.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Maintain stability on one leg while pressing the handles forward to challenge your chest and deep core stabilizers.
Bench Chest Fly
Chest, Shoulders
Use Tonal's eccentric mode to control the negative phase of the fly for maximum pectoral stretch.
Triceps Kickback
Triceps
Hold the contraction at the top of the extension for one second to fully engage the lateral head of the triceps.
Decline Chest Fly
Chest, Shoulders
Drive the handles toward your hips at a downward angle to emphasize the lower fibers of the chest.
Skull Crusher
Triceps
Ensure your upper arms remain perpendicular to the floor as you lower the handles toward your ears.
Why this order
The session begins with high-load barbell movements to prioritize maximum force output while the central nervous system is fresh. It transitions into handle-based movements to challenge core stability while maintaining chest tension, finally finishing with high-rep isolation to drive 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
Should I use Tonal's dynamic weight modes for the barbell sets?
Yes, for the Barbell Bench Press, consider turning on Chains or Eccentric mode to further challenge your strength on the heavy sets.
How do I handle the stability challenge of the single-leg chest press?
Focus your gaze on a fixed point in front of you and engage your glutes; the digital weight will feel more taxing on your balance than traditional weights.
Is it okay if I can't finish the high-rep finishers?
If you hit failure during the triceps kickbacks or flies, Tonal's Spotter mode will automatically reduce the weight so you can complete your reps with good form.