Chest Athletic Workout - 60min Intermediate
Develop explosive upper body power and defined push muscles with this athletic-focused session. You will leverage Tonal digital weight to challenge your chest and triceps through varying planes of motion and stability demands. This workout transitions from heavy barbell lifts to high-velocity rotational work to ensure functional performance.
This is designed for intermediate lifters or recreational athletes like swimmers and basketball players who need upper body pressing strength and core-integrated power.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s for handle-based compounds, and 45s for isolation and rotational finishers.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to mid-chest and drive upward explosively while keeping your feet planted.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the load from your chest to your triceps.
Inline Chest Press
Chest, Triceps, Abs
Press the handles toward the ceiling at a slight forward arc and focus on the upper chest contraction.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and imagine hugging a large barrel to keep tension on the pectorals.
Single Arm Bench Press
Chest, Triceps, Obliques
Engage your core to prevent your torso from rotating off the bench as the digital weight pulls on one side.
Triceps Kickback
Triceps
Fully extend your arm and pause at the top of the movement to maximize the peak triceps contraction.
Overhead Triceps Extension
Triceps
Keep your upper arms stationary next to your ears and pull the rope ends apart at the top of the move.
Why this order
The session begins with heavy barbell compounds to maximize motor unit recruitment while you are fresh. It then moves into accessory work using handles to focus on range of motion and stability, concluding with high-rep power movements to tax the triceps and core.
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 Spotter mode for the Barbell Bench Press?
Yes, Tonal Spotter mode is highly recommended for the heavy barbell sets to help you push through the final reps safely if you hit fatigue.
Why is there a rotational punch in a chest workout?
The punch acts as an athletic finisher that integrates the chest and triceps with core rotation, translating your bench strength into functional, real-world power.
How should I handle the weight for the Single Arm Bench Press?
Tonal will suggest a weight, but focus on keeping your hips and shoulders glued to the bench; the goal is stability as much as it is chest strength.