Chest Hypertrophy Workout - 20min Intermediate
This targeted session maximizes chest and triceps growth by combining heavy barbell work with high-tension isolation movements. You will utilize Tonal's dynamic resistance to challenge your muscles through every inch of the range of motion. It is designed for intermediate lifters ready to increase upper body volume and definition.
This workout is ideal for intermediate trainees looking to break through an upper body plateau or busy professionals who want to maximize hypertrophy in a short window.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets and 60 seconds between isolation movements to maintain high metabolic stress.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter mode so you can safely push to failure on your final set.
Overhead Triceps Extension
Triceps
Keep your elbows tucked and fully extend the rope at the top to peak the triceps contraction.
Why this order
The session follows a classic compound-to-isolation progression, starting with the Barbell Bench Press to move maximum weight while fresh. We then move to the Bench Chest Fly to isolate the pectorals before finishing with standing movements and high-rep triceps work to drive local muscular fatigue.
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
Should I use any of Tonal's dynamic weight modes?
Yes, for the Barbell Bench Press, Eccentric mode is highly recommended to increase the challenge on the lowering phase, which is a key driver for muscle growth.
What if the weight feels too light on the high-rep finishers?
Since this is for hypertrophy, focus on the mind-muscle connection and slow down the tempo. If you still feel under-challenged, use the Tonal display to increase the digital weight by 1-2 pounds.
How often should I perform this specific chest workout?
For best results in a hypertrophy phase, aim to run this session 1-2 times per week, ensuring at least 48 hours of recovery between chest-focused workouts.