Chest Athletic Workout - 20min Beginner
Build a powerful, athletic foundation with this chest and triceps focused session. You will use a combination of heavy barbell work and functional cable movements to improve pushing power and upper body definition. This workout is designed specifically for beginners who want to master the basics while seeing real strength gains.
This is ideal for beginner athletes or fitness enthusiasts looking to improve their horizontal pushing power and triceps definition. It is a great starting point for someone transitioning into more structured resistance training.
Equipment
Workout Plan
Rest 90 seconds between the barbell sets to recover strength, and 60 seconds between the handle-based accessory movements.
Barbell Bench Press
Chest, Triceps, Abs
Keep your feet planted and use the bar's smart buttons to engage the weight only once you are in position.
Why this order
This workout follows a compound-to-isolation progression, starting with the Barbell Bench Press for maximum force production and moving into functional standing pushes. By grouping the handle-based fly and triceps extension at the end, we minimize equipment switches while maximizing metabolic stress in the target muscles.
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 start with?
Use Tonal's suggested weight for your first set; the digital weights will automatically adjust based on your power output and form during the set.
How can I make the Standing Chest Press more stable?
Engage your glutes and maintain a slight bend in your knees or a staggered stance to create a solid base against the cable's resistance.
Should I use any specific weight modes?
For the Barbell Bench Press, ensure Spotter Mode is on to provide safety if you struggle with the final reps of a set.