Chest Hypertrophy Workout - 45min Beginner
This high volume hypertrophy session is designed to build a powerful chest and strong triceps using Tonal constant tension. You will progress from heavy barbell compounds to focused handle and rope isolations to maximize muscle fiber recruitment. It is the perfect foundational push workout for those looking to see visible muscle growth and improve upper body pressing strength.
This workout is ideal for beginner lifters or athletes transitioning into bodybuilding who want a structured easy-to-follow plan for chest development. It is also great for professionals who need an efficient high-impact upper body routine.
Equipment
Workout Plan
Rest 90 seconds between your heavy barbell and handle press sets to recover strength. Reduce rest to 60 seconds for the flyes and extensions to maintain metabolic stress for growth.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to mid-chest and press up with explosive power using Tonal's dynamic weight.
Bench Press
Chest, Triceps, Abs
Keep your elbows slightly tucked and drive the handles toward the ceiling to maintain tension on the pecs.
Inline Chest Press
Chest, Triceps, Abs
Focus on pushing the handles away from your upper chest to specifically target the shoulders and upper pectorals.
Triceps Extension
Triceps
Keep your elbows glued to your sides as you pull the rope down to fully isolate the triceps.
Overhead Triceps Extension
Triceps
Fully extend your arms overhead while keeping your core braced against the pull of the cables.
Why this order
We start with the Barbell Bench Press to move the most weight while you are fresh then transition to handles for a greater range of motion and unilateral stability. The workout concludes with high-rep rope work to flush the triceps with blood and maximize metabolic fatigue. This sequence ensures you hit the chest from three different angles before isolating the arms.
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 choose the right starting weight?
Tonal will suggest a weight based on your initial assessment; for hypertrophy, choose a weight where the last two reps are challenging but maintain perfect form.
What if I cannot complete all the reps in the later sets?
Use Tonal Spotter Mode which will automatically reduce the weight if it detects you are struggling allowing you to finish the set safely.
How often should I do this workout for results?
Muscle grows during rest so aim for 48 to 72 hours of recovery between sessions targeting the same muscle groups; twice per week is usually optimal.