Chest Athletic Workout - 60min Advanced
This advanced chest and triceps session focuses on building raw power and athletic stability. By combining heavy barbell movements with standing unilateral work you will develop a functional upper body that translates to performance on and off the field. This workout pushes your endurance with high volume isolation finishers after taxing your primary movers.
This is designed for experienced lifters and athletes who want to improve pushing power and functional core strength. It is ideal for those looking to break through bench press plateaus using Tonals dynamic weight modes.
Equipment
Workout Plan
Rest 120s between heavy barbell sets, 60-90s for standing handle movements, and 45s for triceps rope isolation.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor to create a stable base for the digital weight.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps recruitment.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and imagine hugging a large barrel.
Standing Incline Press
Shoulders, Chest, Triceps
Press upward at a 45 degree angle while keeping your shoulders pinned down.
Standing Chest Press
Chest, Triceps
Brace your core to stay upright as Tonals cables pull you backward.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Engage your glutes and obliques to stabilize your body on one leg.
Triceps Extension
Triceps
Pull the rope apart at the bottom of the movement for a peak contraction.
Overhead Triceps Extension
Triceps
Keep your upper arms pinned by your ears and fully extend the rope.
Why this order
We lead with heavy barbell compounds to maximize recruitment of fast-twitch fibers while you are fresh. The session transitions into standing handle variations to challenge core stability and finishes with rope-based isolation to thoroughly fatigue the triceps.
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 should I use Tonals dynamic weight modes here?
Use Eccentric Mode on the Barbell Bench Press to overload the lowering phase and Spotter Mode for safety on heavy sets.
Can I swap the Standing Chest Press for another move?
You can use the Bench Press with handles if you prefer more stability but the standing version is key for the athletic core challenge.
What if the Single Leg Chest Press is too difficult?
Start with a kickstand stance by keeping your back toes on the floor for extra balance until your stabilizers adapt to the cable tension.