Chest Athletic Workout - 30min Beginner
Build a powerful, athletic foundation with this targeted chest and triceps session. You will focus on fundamental pressing movements to increase upper body strength while utilizing Tonal's constant tension for maximum muscle fiber recruitment. This workout is designed to improve pushing power for sports and daily activities.
This is ideal for beginners looking to develop a strong, functional upper body or athletes in the off-season needing to build a base of pushing strength. It is perfect for those who want a straightforward, effective routine without complex stability requirements.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, and 45s during final finishers.
Bench Press
Chest, Triceps, Abs
Drive your back into the bench and push the handles toward the ceiling with power.
Inline Chest Press
Chest, Triceps, Abs
Maintain a steady tempo on the eccentric phase to maximize the digital weight tension.
Skull Crusher
Triceps
Keep your elbows tucked and stationary while the handles move toward your temples.
Triceps Extension
Triceps
Keep your upper arms glued to your sides as you pull the rope ends toward your thighs.
Why this order
The workout begins with the heaviest compound movement, the Bench Press, to capitalize on fresh energy levels for maximum force production. We then transition into varied pressing angles and isolation exercises to ensure full muscle development and finish with high-rep work for metabolic stress. Exercises are grouped by accessory to minimize time spent adjusting the Tonal arms.
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
How do I know if the weight is too heavy for the Bench Press?
Tonal's digital weight is smart, but if you find your form breaking or you cannot complete the 8 reps with a full range of motion, use the weight dial to lower it by 2-3 pounds.
Can I use the Spotter mode during this workout?
Yes, Spotter mode is highly recommended for the Bench Press and Skull Crushers to ensure you can safely push to your limit without needing a human partner.
Why are the reps higher on the Triceps Extension and Standing Chest Press?
The final exercises are designed to maximize the 'pump' and build local muscular endurance, using higher reps to fatigue the muscles after the heavy pressing is done.