Chest Hypertrophy Workout - 45min Intermediate
This high-volume session targets your chest and triceps with a combination of heavy barbell work and targeted cable isolations. You will utilize various rep ranges to maximize muscle growth and improve upper body pressing power. This workout is designed to push your endurance limits while maintaining perfect form with Tonal's digital weight.
Intermediate lifters looking to increase pressing strength and upper body muscle definition. It is ideal for athletes like swimmers or mountain bikers who require significant upper body pushing endurance.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds for handle accessories, and 45 seconds for rope finishers.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to your chest, letting Tonal's digital weight provide constant resistance on the negative.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the load from your chest to your triceps.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot as you punch to engage your core and triceps simultaneously through the full range.
Skull Crusher
Triceps
Keep your upper arms vertical and fixed while using the handles to isolate the back of your arms.
Triceps Extension
Triceps
Keep your shoulders pinned back and fully lock out your arms at the bottom for a peak triceps contraction.
Overhead Triceps Extension
Triceps
Use the rope to pull away from your head while keeping your elbows narrow and pointed forward.
Why this order
We start with heavy barbell compounds to maximize mechanical tension while your energy is highest. The workout then transitions to handle-based isolation moves for higher reps to accumulate metabolic stress and finishes with rope work to fully exhaust the triceps. Exercises are grouped by accessory to minimize equipment changes and keep your heart rate elevated.
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 turn on any of Tonal's dynamic weight modes?
For the Barbell Bench Press, consider using Eccentric mode to emphasize the lowering phase, which is a key driver for muscle hypertrophy.
What if the suggested weight feels too heavy for the high-rep finishers?
You can use the weight dial on your Smart Handles or the Tonal screen to drop the weight by 1-2 pounds to ensure you finish every rep with a full range of motion.
How do I handle the rotational punch if I lose my balance?
Widen your stance and engage your core more aggressively; Tonal's digital weight stays constant, so maintaining a stable base is essential for power.