Chest Athletic Workout - 45min Intermediate
This session builds a powerful chest and triceps foundation through a mix of heavy barbell work and high-stability handle movements. You will start with explosive compound lifts to recruit maximum muscle fiber followed by isolation work to define the triceps. It is an ideal routine for those looking to improve their pushing power and athletic core stability.
This routine is designed for intermediate lifters and athletes, like basketball or volleyball players, who need functional pushing strength. It is also perfect for anyone looking to break through a bench press plateau by strengthening secondary movers.
Equipment
Workout Plan
Rest 90 to 120 seconds between heavy barbell sets, 60 seconds between handle accessories, and 30 seconds for triceps finishers.
Barbell Bench Press
Chest, Triceps, Abs
Activate Tonal's Spotter Mode and drive the bar up explosively while keeping your feet planted.
Close Grip Barbell Bench Press
Triceps, Chest
Maintain a narrow grip on the bar and keep your elbows tucked to your ribs to load the triceps.
Single Arm Bench Press
Chest, Triceps, Obliques
Fight the rotational pull of the digital weight by engaging your core as you press the single handle.
Inline Chest Press
Chest, Triceps, Abs
Control the negative for two seconds to feel the eccentric tension in your upper chest.
Middle Chest Fly
Chest, Shoulders
Keep a soft bend in your elbows and squeeze the handles together as if hugging a large barrel.
Standing Pallof Press
Obliques
Hold the handle at full extension for one second to maximize anti-rotational core tension.
Triceps Extension
Triceps
Keep your shoulders pinned back and flare the rope ends toward your hips at the bottom.
Overhead Triceps Extension
Triceps
Point your elbows forward and fully split the rope at the top of the movement.
Why this order
The workout begins with heavy barbell compounds to leverage Tonal's high-load capacity while you are freshest. It then transitions into unilateral handle movements and anti-rotation stability to bridge the gap between pure strength and athletic performance. Finishing with high-volume rope work ensures maximal metabolic stress for triceps hypertrophy.
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
Should I use Smart Flex for the barbell movements?
Yes, Smart Flex is excellent for the Barbell Bench Press as it adds resistance at the top where you are strongest, maximizing the athletic benefits of the lift.
Can I swap the Single Arm Bench Press if I feel off-balance?
The off-balance feeling is actually the core stability benefit of the move. Try lowering the digital weight by 10% on your Tonal screen to master the form first.
How often should I perform this chest and triceps session?
For best results in an athletic split, perform this workout once per week, ensuring you have at least 48 hours of recovery before another heavy pushing day.
What if the rope overhead extensions feel too heavy?
Tonal's digital weight feels heavier than traditional cables. Use the weight dial to decrease the load so you can achieve the full 12-rep range with perfect form.