Chest Athletic Workout - 20min Advanced
This targeted chest and triceps workout focuses on developing athletic power through a mix of heavy compounds and stability-based movements. You will challenge your horizontal pressing strength on the bench before transitioning to unilateral balance work and explosive rotational finishes. It is designed for advanced trainees who want functional upper body strength in a compact timeframe.
Ideal for advanced lifters and athletes, specifically those in contact sports or martial arts who require horizontal power and core-to-limb force transfer.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60s between stability moves, and 30s before the final punch sets.
Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and press the handles with explosive intent.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Engage your core to resist the cable pull while maintaining a strong single-leg pillar.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Transfer power from your hips through your core into every single punch.
Skull Crusher
Triceps
Keep your elbows narrow and pointed at the ceiling to maximize triceps recruitment.
Why this order
The session begins with a heavy bilateral bench press to maximize motor unit recruitment while the central nervous system is fresh. We then transition into single-leg work to challenge core-to-limb force transfer, followed by triceps isolation and high-velocity punches to build sport-specific speed and power.
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 Tonal weight features for this workout?
Yes, applying Chains or Eccentric mode to the Bench Press is highly recommended to challenge your muscles through the entire range of motion.
Can I perform the Bench Press on the floor if I don't have a bench?
You can perform a floor press, but using the bench is preferred as it allow for a greater range of motion and better chest activation.
How do I track my progress with such a short workout?
Focus on your Strength Score for the Bench Press and aim to increase the digital weight or the speed of your punches over several weeks.