Chest Athletic Workout - 20min Intermediate
This high-intensity session targets your chest and triceps through a combination of heavy barbell work and stability-focused handle movements. You will build explosive pressing power while refining the smaller supporting muscles essential for athletic performance.
This is designed for intermediate lifters or athletes like basketball players and swimmers who need functional upper body pushing strength. It is ideal for those who want a focused, time-efficient chest session.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s between handle exercises, and 45s for the triceps finisher.
Barbell Bench Press
Chest, Triceps, Abs
Drive through your feet and engage Tonal's Spotter mode if you're pushing for a new personal record.
Inline Chest Press
Chest, Triceps, Abs
Exhale as you press the handles forward, maintaining a slight arch in your lower back against the bench.
Single Arm Bench Press
Chest, Triceps, Obliques
Keep your opposite shoulder glued to the bench to resist the rotational pull of the digital weight.
Skull Crusher
Triceps
Maintain a neutral wrist and lower the handles slowly to maximize the eccentric tension on your triceps.
Why this order
We start with the Barbell Bench Press to move maximum load while you are fresh, then transition to handle-based exercises to challenge stability. This compound-to-isolation flow ensures you exhaust the primary movers before finishing with high-rep triceps work.
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 for the Barbell Bench Press?
Tonal will suggest a starting weight based on your strength score, but feel free to adjust it manually during your first set if it feels too light.
How do I handle the unilateral bench press?
Focus on core engagement to prevent your body from sliding off the bench as the digital weight pulls from one side.
Can I use the Barbell for the entire workout?
While the bar is great for power, switching to handles for the latter half allows for a better range of motion and increased stability demands.