Chest Athletic Workout - 20min Intermediate
Build explosive pushing power and upper body stability with this targeted chest and triceps routine. By blending heavy horizontal presses with standing stability work, you will develop a functional physique that performs as well as it looks. This session maximizes Tonal digital weight to provide constant tension through every phase of the lift.
This workout is designed for intermediate athletes or weekend warriors who want to improve their pushing mechanics and chest definition in a short window. It is particularly effective for those looking to bridge the gap between pure hypertrophy and functional sports performance.
Equipment
Workout Plan
Rest 90 seconds between your heavy bench press sets to maintain power output. Shorten rest to 60 seconds for the standing press and accessories to drive hypertrophy.
Bench Press
Chest, Triceps, Abs
Drive your heels into the floor and utilize Tonal's Spotter Mode to safely push your limits on the final reps.
Standing Chest Press
Chest, Triceps
Maintain a staggered stance and keep your core braced to resist the cable's pull as you extend your arms.
Middle Chest Fly
Chest, Shoulders
Move with a slow and controlled tempo to maximize the constant tension provided by the digital weight.
Skull Crusher
Triceps
Keep your elbows fixed and pointing toward the ceiling to ensure your triceps are doing all the work.
Why this order
This workout follows a classic compound-to-isolation progression to prioritize heavy loading while you are fresh. We start with a stable bench press for max power, move to a standing press for athletic core integration, and finish with high-volume isolation to induce metabolic stress in the triceps and chest.
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 should I do if the Standing Chest Press pulls me backward?
Widen your staggered stance and lean slightly forward into the movement. If you still feel unstable, manually reduce the weight on the Tonal screen by 5 to 10 pounds until your core can stabilize the load.
Can I use the Smart Bar for the Bench Press instead of handles?
This specific program is optimized for handles to allow for a greater range of motion and independent arm stability, but you can swap to the bar if you prefer a traditional powerlifting feel.
How often should I perform this specific chest session?
For best results, integrate this workout into your routine once or twice a week, ensuring at least 48 hours of recovery between sessions to allow for muscle repair.