Chest Athletic Workout - 45min Beginner
You will build foundational push strength through a combination of compound barbell work and focused handle isolation. This 45 minute routine targets your chest and triceps to improve your functional pressing power. It is designed for beginner athletes who want a structured and high tension approach to upper body development.
Ideal for beginner lifters or athletes in their off-season who need to build a solid foundation of upper-body pushing strength without complex movements. This is perfect for someone looking to increase explosive power for sports.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, and 30-45s during the final burnout movements.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar to mid-chest while keeping your elbows at a 45-degree angle.
Standing Decline Chest Press
Chest, Triceps
Press the handles downward toward your hips to target the lower chest fibers and maximize the pump.
Skull Crusher
Triceps
Keep your upper arms vertical and only move at the elbows to isolate the triceps against the cable tension.
Standing Overhead Press
Shoulders, Triceps
Press the handles straight up toward the ceiling without shrugging your shoulders.
Triceps Extension
Triceps
Pull the rope ends apart at the bottom of the movement to fully engage the lateral head of the triceps.
Why this order
The workout starts with a heavy barbell compound to maximize power while your central nervous system is fresh. We then move into a series of handle-based exercises that use Tonal's constant tension to fatigue the chest before finishing with targeted triceps isolation. This flow minimizes equipment changes by grouping bench and standing movements together.
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 I am using the right weight?
Tonal's digital weight automatically adjusts based on your strength assessment, but feel free to use the dial to add 1-2 lbs if the first set feels too light for the prescribed rep range.
Can I do this without the bench?
While the bench is preferred for the Barbell Bench Press, you can perform the Standing Chest Press as your primary movement if needed, though it will engage your core more and your chest slightly less.
Is Spotter Mode necessary for the bench press?
Yes, always enable Tonal's Spotter Mode during the Barbell Bench Press to ensure the digital weight automatically reduces if you struggle to finish a rep, keeping your session safe.
How often should I perform this chest and triceps routine?
For optimal recovery and athletic growth, perform this workout twice per week with at least 48 hours of rest between sessions.