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Chest Hypertrophy Workout - 45min Advanced

Maximize your chest and triceps growth with this high-volume advanced session. You will use various pressing angles to hit every fiber of the pectorals before finishing with targeted triceps isolations. This workout is designed to push your limits using Tonal's constant digital tension.

This session is for advanced lifters who want to break through chest growth plateaus and improve their lockout strength. It is ideal for those focused on bodybuilding or upper body aesthetic goals.

45mDuration
7Exercises
21Total Sets
Chest, TricepsMuscles

Equipment

Handles

Workout Plan

Rest 90-120s between heavy Bench Press sets, 60-75s for other chest exercises, and 45s for triceps isolations.

Handles
Superset
Bench Press

Bench Press

Chest, Triceps, Abs

Engage Spotter mode and focus on a slow, controlled descent to the chest.

4 x 6
Inline Chest Press

Inline Chest Press

Chest, Triceps, Abs

Keep your elbows slightly tucked and drive the handles toward the ceiling.

3 x 10
Handles
Superset

Bench Chest Fly

Chest, Shoulders

Maintain a slight bend in the elbows and feel the stretch across your chest at the bottom.

3 x 12

Standing Decline Chest Press

Chest, Triceps

Press the handles downward and inward toward your hips to target the lower pecs.

3 x 12
Handles
Superset

Reverse Grip Triceps Extension

Triceps, Forearms

Squeeze your triceps hard at the bottom and resist the cable on the way up.

3 x 12
Triceps Kickback

Triceps Kickback

Triceps

Pin your elbows to your sides and fully lock out the arms to peak the contraction.

2 x 15
Handles
Skull Crusher

Skull Crusher

Triceps

Keep your upper arms vertical and fixed while moving only your forearms.

3 x 10

Why this order

The workout begins with heavy horizontal pressing to move the most digital weight while your CNS is fresh. We then move through incline and decline angles to ensure complete pectoral development before finishing with isolation volume for the triceps using a variety of hand positions.

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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.

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Frequently Asked Questions

Which Tonal dynamic weight modes should I use?

For the heavy Bench Press, use Spotter mode for safety. For the flyes and triceps extensions, Eccentric mode is highly effective for increasing the time under tension during the negative phase.

Can I use the Smart Bar for the Bench Press instead of handles?

While you can, handles are programmed here to allow for a greater range of motion and independent arm stabilization, which increases muscle fiber recruitment in the chest.

What should I do if the suggested weight feels too light for 6 reps?

Tonal will learn your strength over time, but for the heavy sets, feel free to manually increase the weight so that the final rep is challenging but maintains perfect form.