Chest Athletic Workout - 20min Advanced
This advanced athletic session focuses on explosive horizontal pressing and triceps endurance. You will move from heavy barbell strength sets to functional standing cable movements to improve power output. It is optimized for those who want to maximize their chest development in a condensed timeframe.
Advanced lifters or athletes in contact sports who need to develop explosive pushing power and upper body stability. It is perfect for those who have mastered Tonal's basic movements and want to push their limits.
Equipment
Workout Plan
Rest 120s between heavy barbell sets, 60s for standing movements, and 45s for isolation finishers.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter mode so you can safely push to failure on the final heavy strength set.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked against your ribs to maximize triceps recruitment with the Smart Bar.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly forward and use your legs to anchor your body against the cable's resistance.
Middle Chest Fly
Chest, Shoulders
Maintain a soft bend in the elbows and focus on the peak contraction at the center of the arc.
Why this order
We begin with the Barbell Bench Press to leverage maximum digital weight while your nervous system is fresh. We then move to the Standing Incline Press to integrate core stability with chest power, followed by high-rep isolation work 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
Can I use Tonal's Eccentric mode for this workout?
Yes, applying Eccentric mode to the Barbell Bench Press will help build incredible deceleration strength during the lowering phase of the movement.
What weight should I aim for on the Standing Incline Press?
Start with about 60 percent of your standard bench weight since you must also stabilize your entire body against the cable pull.
How do I maximize the chest fly finisher?
On the Middle Chest Fly, move slowly and feel the digital weight maintain constant tension throughout the entire arc to ensure full muscle fiber recruitment.