Chest Athletic Workout - 20min Advanced
This high-intensity session prioritizes explosive power and pressing strength for the advanced athlete. You will progress from a heavy barbell compound to functional standing movements that challenge your chest and triceps in multiple planes of motion. It is designed to build a resilient upper body while maintaining the core stability required for sports.
This is for experienced lifters and overhead athletes looking to bridge the gap between bench press strength and functional power. It is ideal for those who want a short, high-impact session that challenges their core stability.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s between standing handle movements, and 45s for the triceps finisher.
Barbell Bench Press
Chest, Triceps, Abs
Engage Spotter Mode and drive the bar up aggressively to trigger Tonal's maximum resistance.
Overhead Triceps Extension
Triceps
Pull the rope apart at the top of the movement to fully engage all three heads of the triceps.
Why this order
We start with the Barbell Bench Press to recruit maximum motor units while you are fresh. Following this with standing handle movements transitions that raw strength into athletic power and stability. We finish with isolation rope work to drive local hypertrophy and lockout strength once the primary movers are pre-fatigued.
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
What weight should I select for the Barbell Bench Press?
Start with a weight that allows you to complete 5 clean reps with 1-2 reps left in the tank. Tonal's digital weight is more taxing than iron, so trust the initial suggested weight and adjust as needed.
Should I use any Smart Features during this workout?
Enable Spotter Mode for the Barbell Bench Press to push your limits safely. For the Rotational Punch, try using Chains mode to add resistance at the end of the punch to build more explosive power.
Can I swap the Barbell Bench Press for handles?
The Barbell Bench is chosen for maximum load potential, but if you have a shoulder injury, the Neutral Grip Bench Press with handles is a safer advanced alternative.
How often should I perform this specific athletic chest session?
Because of the high intensity and advanced movements, perform this once or twice a week with at least 48 hours of rest between sessions to allow for muscle recovery.