Chest Hypertrophy Workout - 20min Beginner
This targeted upper body session focuses on building a thick chest and powerful triceps through time-tested movement patterns. By utilizing Tonals constant digital tension, you will maximize muscle fiber recruitment and accelerate growth. This workout is designed for those looking to improve pressing strength and arm definition with high efficiency sets.
This is ideal for beginners wanting to establish a foundation of upper body mass or athletes in a push hypertrophy phase. It is perfect for those who want a simple yet effective pump in under 20 minutes.
Equipment
Workout Plan
Rest 90 seconds between heavy bench sets and 60 seconds between isolation exercises to maximize growth.
Bench Press
Chest, Triceps, Abs
Keep your feet planted and feel the digital weight resist you on every inch of the way down.
Inline Chest Press
Chest, Triceps, Abs
Drive your hands together at the top of the movement to fully contract your upper chest.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and focus on hugging a barrel to keep tension on the pecs.
Skull Crusher
Triceps
Keep your elbows tucked and stationary, moving only from the forearms to isolate the triceps.
Why this order
We begin with a heavy compound bench press to recruit the most muscle fibers while fresh, followed by an incline press to target the upper chest. The session concludes with isolation movements for the chest and triceps to ensure localized muscular fatigue without being limited by total body exhaustion.
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 do I know if the weight is right?
Tonal will automatically suggest a starting weight based on your initial assessment. If you find the last few reps of a set are too easy, you can manually increase the weight by a few pounds using the digital interface.
Should I use any of the Tonal Dynamic Weight Modes?
For hypertrophy, turning on Eccentric Mode for the Bench Press is highly effective as it adds weight on the lowering phase to break down more muscle fibers.
Can I do this workout if I have tight shoulders?
Yes, but ensure you do not lower the handles past your chest depth. Tonal Smart Handles allow for a natural range of motion that is often more comfortable for shoulders than a fixed barbell.