Chest Athletic Workout - 45min Intermediate
Develop explosive pushing power and a defined upper body with this intermediate chest and triceps session. By combining heavy horizontal presses with high-volume isolation work, you will build both functional strength and muscular endurance. This workout emphasizes athletic stability using Tonal's handles for a complete range of motion.
Ideal for athletes looking to improve their pushing power for sports like boxing or football while building a well-rounded physique. This is perfect for intermediate lifters who want to challenge their stability without a bar.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-75s between accessory moves, and 30s before your rotational finisher.
Standing Chest Press
Chest, Triceps
Engage your core to resist the cables pulling you back as you press forward with power.
Bench Press
Chest, Triceps, Abs
Lower the handles slowly to your chest and use Tonal's digital weight for a powerful explosive push.
Alternating Bench Press
Chest, Triceps, Obliques
Keep one arm fully extended and stable while the other lowers to maximize time under tension.
Standing Incline Press
Shoulders, Chest, Triceps
Press the handles upward at a 45-degree angle while maintaining a strong athletic stance.
Middle Chest Fly
Chest, Shoulders
Focus on hugging a large tree to keep a slight bend in your elbows and squeeze your pecs at the center.
Reverse Grip Triceps Extension
Triceps, Forearms
Use an underhand grip to target the medial head of your triceps with constant cable tension.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Use your whole body to drive the punch, focusing on speed and explosive power through the handle.
Skull Crusher
Triceps
Keep your elbows pinned in place and use the handles to drive the weight toward the ceiling.
Why this order
The session begins with heavy compound movements like the Standing Chest Press and Bench Press to recruit the most muscle fibers while fresh. It then transitions into unilateral and accessory work to address imbalances and maximize hypertrophy through metabolic stress. We finish with a rotational power movement to bridge the gap between static strength and athletic performance.
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
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 unilateral stability, which is key for athletic development. If you switch to the bar, Tonal will adjust the weight, but you'll lose the stabilizer muscle recruitment of the handles.
How do I know if I should increase the weight on the rotational punch?
For the Rotational Punch, focus on speed and 'snap' rather than max weight. If you can maintain high velocity for all 15 reps without your form breaking down, Tonal's digital weight system will naturally suggest an increase via the 'Strength Score'.
Should I turn on any Smart Features for this workout?
Yes, enable 'Eccentric Mode' on the Bench Press and Skull Crushers to maximize muscle growth, and keep 'Spotter Mode' active for the heavy presses to ensure you can safely push to failure.