Chest Athletic Workout - 20min Beginner
You will develop functional upper body power and defined chest muscles through a mix of heavy pressing and targeted isolation. This beginner-friendly session focuses on foundational movements that translate to improved pushing strength for any sport. By utilizing Tonal consistent resistance, you will build a solid base for more advanced athletic training.
This is designed for beginner athletes or fitness enthusiasts who want a time-efficient way to build chest strength and triceps definition. It is ideal for those transitioning from bodyweight training to structured resistance work.
Equipment
Workout Plan
Rest 90 seconds between Bench Press sets to maintain power. For the flys and extensions, keep rest to 60 seconds to maximize muscle fatigue.
Bench Press
Chest, Triceps, Abs
Drive your back into the bench and keep your feet planted to create a stable base for the digital weight.
Standing Decline Chest Press
Chest, Triceps
Lean slightly forward and press the handles toward the floor at a forty-five degree angle for maximum lower chest engagement.
Why this order
We start with the flat Bench Press to move the most weight while your energy is highest. The standing decline press follows to hit different fibers of the pectorals, while the flys and triceps extensions provide isolation to finish the muscles without requiring more heavy compound pressing.
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 starting weight should I use for the Bench Press?
Tonal will suggest a weight based on your initial assessment, but for an athletic focus, ensure you feel like you could only do one or two more reps at the end of each set.
Can I use the Smart Bar instead of handles?
This specific routine is optimized for handles to allow for a greater range of motion and independent arm movement, which helps identify and correct strength imbalances early in your training.
How do I engage Tonal's Spotter Mode?
Spotter Mode is active by default; if you struggle to finish a rep, simply slow down your movement, and Tonal will automatically reduce the digital weight so you can complete the set safely.