Chest Athletic Workout - 60min Advanced
This advanced upper body session is designed to build explosive athletic power and dense muscle volume. You will transition from heavy barbell strength work into stability-focused handle movements that isolate the chest and triceps. This workout challenges your coordination and muscular endurance through varied rep ranges and high-intensity finishers.
This is ideal for advanced lifters or athletes looking to increase their bench press power and upper body explosiveness. It is particularly effective for those wanting to improve functional pushing strength for sports or body composition.
Equipment
Workout Plan
Rest 120s between heavy barbell sets, 60-90s for secondary handle accessories, and 30s for the high-rep finishers.
Barbell Bench Press
Chest, Triceps, Abs
Drive the bar aggressively toward the ceiling and use Tonal's Spotter mode if you reach failure.
Wide Grip Barbell Bench Press
Chest, Triceps
Widen your grip on the bar to shift the focus toward your outer pectorals while maintaining steady tension.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Use the power from your legs to drive the handles up for an explosive athletic movement.
Inline Chest Press
Chest, Triceps, Abs
Focus on driving the handles at a 45-degree angle to target the upper chest fibers.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly into the cables to create a stable base for this standing pressing variation.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and imagine hugging a large barrel to maximize the chest stretch.
Why this order
The workout begins with heavy barbell compounds to maximize mechanical tension and neural drive while you are fresh. We then move to handle-based movements to introduce a stability component and higher volume which facilitates hypertrophy. The session concludes with isolation finishers to fully exhaust the triceps and chest through metabolic stress.
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
What weight should I use for the opening Barbell Bench Press?
Since this is an advanced workout, select a weight that allows you to complete 6 reps with 1-2 reps left in the tank. Tonal's digital weight will suggest a starting point based on your previous lifts, but feel free to adjust it slightly for the lower rep range.
Can I use the Smart Bar for the entire workout?
No, the workout is programmed to switch from the bar to the handles mid-session. The handles allow for a greater range of motion and unilateral stability that the bar cannot provide, which is critical for the athletic accessory work.
How often should I perform this specific chest and triceps session?
Because of the high intensity and advanced movements, once per week is recommended. Ensure you have at least 48 hours of recovery before performing other heavy pushing or overhead pressing movements.
What should I do if the Squat to Press feels too difficult?
If the coordination is challenging, focus on the squat first and use Tonal's weight dial to lower the resistance until your form is perfect. The goal is an explosive transition from the legs to the arms, so speed is more important than total weight here.