Chest Hypertrophy Workout - 45min Intermediate
This intermediate hypertrophy session targets your chest and triceps through a strategic progression of heavy barbell loads and focused handle work. You will begin with foundational strength movements before transitioning into isolation exercises to maximize muscle fiber recruitment. It is designed to build both thickness in the pectorals and definition in the arms.
Ideal for intermediate lifters or athletes like swimmers and gymnasts who need upper body pressing power and muscle endurance. This is for anyone looking to break a plateau in their chest development using Tonal's unique digital resistance.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60-75 seconds for handle compounds, and 45 seconds for isolation finishers.
Barbell Bench Press
Chest, Triceps, Abs
Drive the bar up with explosive intent and lower with control to maximize Tonal digital tension.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the load onto your triceps.
Inline Chest Press
Chest, Triceps, Abs
Press the handles upward and inward to fully contract the upper pectoral fibers.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in the elbows and feel the stretch across your chest at the bottom of the arc.
Single Arm Bench Press
Chest, Triceps, Obliques
Engage your core to resist the rotational pull of the single cable during the press.
Reverse Grip Triceps Extension
Triceps, Forearms
Use an underhand grip and focus on the lockout at the bottom to target the medial triceps head.
Standing Decline Chest Press
Chest, Triceps
Focus on the squeeze at the bottom of the movement to finish the workout with a massive pump.
Skull Crusher
Triceps
Keep your elbows fixed in space as you lower the handles toward your temples.
Why this order
The workout follows a traditional compound to isolation hierarchy to prioritize high-energy lifts like the Barbell Bench Press while you are fresh. We group all barbell movements first to minimize equipment changes before moving into handle based work for deeper ranges of motion. Unilateral work is included mid workout to address strength imbalances often missed during bilateral bar work.
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Start Free with AI CoachFrequently Asked Questions
Should I use Tonal's Spotter Mode for the heavy barbell sets?
Absolutely. Enable Spotter Mode on the Barbell Bench Press to safely push your limits as Tonal will automatically reduce weight if it senses you are struggling.
Can I swap the Straight Bar for Handles on the first two exercises?
While possible, the Barbell allows for higher absolute loading which is better for the initial strength stimulus of this hypertrophy session.
Why is there a single arm bench press in a chest workout?
Unilateral pressing forces your core and stabilizers to work harder, ensuring that your dominant side isn't overcompensating for your weaker side.
What should I do if the 15-rep finisher feels too easy?
Increase the digital weight by 1-2 pounds or enable Burnout Mode to ensure you reach technical failure by the end of the set.