Chest Hypertrophy Workout - 30min Intermediate
You will target your chest and triceps through a strategic mix of heavy barbell work and precise handle isolations. This intermediate hypertrophy session uses compound movements to build a foundation followed by targeted volume to maximize muscle growth. By combining Tonal digital weight with focused accessories, you will achieve a deep muscle pump and improved upper body definition.
This workout is designed for intermediate lifters or athletes like swimmers and gymnasts who need a powerful upper body push foundation. It is ideal for those seeking muscle size and definition in a time-efficient format.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets to maintain power, and 60 seconds for handle-based accessories to keep the intensity high.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar to mid-chest and explode up using Tonal's Spotter mode for safety on heavy reps.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the load onto your triceps and maximize tension.
Single Arm Bench Press
Chest, Triceps, Obliques
Fight the rotational pull of the digital weight by engaging your core as you press unilaterally.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and feel the stretch across your chest at the bottom of the arc.
Reverse Grip Triceps Extension
Triceps, Forearms
Maintain a palm-up grip to isolate the triceps and squeeze hard at the bottom of the movement.
Skull Crusher
Triceps
Keep your upper arms vertical and lower the handles toward your temples with controlled digital resistance.
Why this order
We start with heavy barbell compounds to recruit maximum motor units while you are fresh, then transition to handle-based movements for better isolation. The order moves from multi-joint presses to targeted flies and triceps work to ensure pre-fatigued chest muscles do not limit your triceps volume.
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 determine my starting weight?
Tonal will automatically suggest a starting weight based on your previous lifts, but for hypertrophy, choose a load that feels challenging for the final two reps of every set.
What if I do not have the Tonal bench?
You can perform the Bench Press movements on the floor as a Floor Press, which reduces range of motion but still effectively targets the chest and triceps.
Should I use any Tonal Dynamic Weight Modes?
Yes, enabling Eccentric mode on the Barbell Bench Press will add extra resistance on the way down, which is highly effective for stimulating muscle growth.
Can I substitute the Straight Bar for Handles?
While possible, using the Straight Bar for the initial compounds allows for higher loading and better stability, which is key for the hypertrophy goals of this session.