Chest Athletic Workout - 30min Advanced
This advanced athletic chest session combines heavy barbell power with high-velocity rotational finishers. You will push your limits on the bench before moving into functional handle work that requires total body stability. It is specifically designed to build a powerful upper body that performs as well as it looks.
This workout is for advanced athletes and experienced lifters looking to bridge the gap between pure hypertrophy and sport-specific explosiveness. It is ideal for contact athletes or anyone wanting to improve their pressing power on Tonal.
Equipment
Workout Plan
Rest 120s between heavy barbell sets, 60-75s for standing handle accessories, and 30s before the rotational punch finishers.
Barbell Bench Press
Chest, Triceps, Abs
Drive the bar up explosively while Tonal's Spotter Mode remains active to support your heavy sets.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked tight to your ribs to shift the load onto the triceps for maximum lockout power.
Standing Chest Press
Chest, Triceps
Maintain a strong athletic stance and resist the cable's pull as you return to the starting position.
Incline Chest Fly
Chest, Shoulders
Control the negative for three seconds to capitalize on Tonal's constant digital tension through the upper chest.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot through your hips and throw the punch with maximal speed to engage the explosive capacity of the triceps.
Skull Crusher
Triceps
Keep your upper arms perfectly vertical and still while you pivot at the elbow to lower the handles.
Why this order
We lead with heavy barbell compounds to maximize mechanical tension when the central nervous system is fresh. The workout then transitions to standing handle exercises to incorporate core stability and functional pressing angles. We conclude with high-volume rotational punches to translate gym strength into athletic, high-velocity power.
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Start Free with AI CoachFrequently Asked Questions
Which Tonal Dynamic Weight Mode should I use for the barbell sets?
For the Barbell Bench Press, turn on Eccentric mode to increase the load during the lowering phase, which maximizes muscle fiber recruitment for advanced lifters.
Should I adjust the weight for the Rotational Punch finisher?
Yes, Tonal will suggest a weight, but ensure it is light enough to move with maximum speed. The goal here is velocity and explosive power, not just moving heavy resistance.
Can I substitute the handles for the bar on the Close Grip Bench?
The Barbell allows for higher peak power and better triceps isolation for this specific rep range, so it is recommended to stick with the straight bar for the first two exercises.
How do I handle the cable angle for the Incline Chest Fly?
Set the Tonal arms to a lower position so you are pulling the handles upward and inward at an angle, specifically targeting the clavicular head of the pectorals.