Chest Strength Workout - 60min Intermediate
Build a powerful chest and thick triceps with this intermediate strength-focused session. By combining heavy horizontal pressing with isolation flies and overhead triceps work, you will maximize force production and muscle fiber recruitment. This session utilizes Tonal's handles to ensure a full range of motion for optimal chest development.
Ideal for intermediate lifters who want to increase their bench press strength and athletes who need pushing power for sports like hockey or rugby. This is designed for those who have mastered basic form and want to push their limits with digital weight.
Equipment
Workout Plan
Rest 2-3 minutes between heavy compound sets (Bench Press, Inline Press) and 60-90 seconds for isolation movements.
Bench Press
Chest, Triceps, Abs
Lower the handles slowly to your chest and drive up explosively while engaging Tonal's Spotter Mode.
Inline Chest Press
Chest, Triceps, Abs
Press the handles at a 45-degree upward angle and maintain constant tension on the cables.
Single Arm Bench Press
Chest, Triceps, Obliques
Resist the rotation of the digital weight by pinning your opposite shoulder to the bench.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and focus on the deep stretch at the bottom of the movement.
Standing Decline Chest Press
Chest, Triceps
Drive the handles down toward your hips and focus on the lower chest contraction with every rep.
Skull Crusher
Triceps
Keep your elbows fixed and pointed toward the ceiling as you lower the handles toward your ears.
Why this order
The workout begins with the heaviest compound lift to capitalize on maximum energy levels before moving into incline and unilateral variations to address pectoral symmetry. Isolation movements for the chest and triceps follow to drive metabolic stress, finishing with high-volume decline presses to exhaust the lower fibers of the chest.
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 any of Tonal's dynamic weight modes for the bench press?
Yes, for the 5x5 sets, Eccentric mode is highly recommended to build strength during the lowering phase of the movement.
What should I do if the weight feels too light during the finisher?
Tonal will likely adjust automatically, but you can manually increase the weight or focus on a slower tempo to maximize the burn on the decline presses.
Can I swap the Bench Press for a Barbell move?
This workout is programmed specifically for Handles to allow for the unilateral and fly variations that follow, which helps improve shoulder stability more than the barbell.