Chest Hypertrophy Workout - 45min Intermediate
This hypertrophy-driven session systematically targets the pectorals and triceps through multiple angles and planes of motion. You will begin with heavy compound presses to maximize motor unit recruitment before transitioning into focused isolation work for a complete muscle pump. It is designed for intermediate lifters ready to increase volume and improve upper body definition.
This workout is ideal for intermediate lifters or athletes like swimmers and tennis players who require explosive pushing power. It is perfect for those looking to maximize Tonal's handle versatility for aesthetic goals.
Equipment
Workout Plan
Rest 90s between heavy compound sets, 60s for secondary movements, and 45s for isolation finishers.
Bench Press
Chest, Triceps, Abs
Keep your shoulder blades pinned to the bench and use Tonal's Spotter mode to push to failure safely.
Standing Incline Press
Shoulders, Chest, Triceps
Drive the handles upward and together, maintaining a slight forward lean for maximum chest engagement.
Single Arm Bench Press
Chest, Triceps, Obliques
Engage your core to prevent your torso from rotating off the bench as the digital weight pulls you.
Bench Chest Fly
Chest, Shoulders
Focus on a deep stretch at the bottom and a hard squeeze of the chest at the top of the movement.
Reverse Grip Triceps Extension
Triceps, Forearms
Use an underhand grip to emphasize the medial head of the triceps while keeping your shoulders pinned down.
Triceps Kickback
Triceps
Pause at the peak of the extension to maximize the contraction against Tonal's constant digital tension.
Standing Overhead Press
Shoulders, Triceps
Maintain a stable base and avoid arching your back by squeezing your glutes as you press the handles.
Skull Crusher
Triceps
Keep your elbows tucked and pointed toward the ceiling to isolate the triceps throughout the range.
Why this order
The order follows a standard compound-to-isolation progression to ensure maximum energy is available for the heaviest lifts like the Bench Press. We include unilateral work to address muscle imbalances and utilize various pressing angles to ensure total chest and triceps development without equipment swaps.
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 weights based on your previous lifts, but if it feels too light, use the weight dial to increase it until you reach failure within the prescribed rep range.
Can I use the Smart Bar for the Bench Press instead?
This specific workout is optimized for handles to allow for a greater range of motion and to incorporate unilateral stability work that the bar does not provide.
What if I can't finish all 15 reps on the triceps extensions?
If you struggle to maintain form, use Tonal’s Spotter Mode which will automatically reduce the digital weight so you can complete the set with quality movement.
How often should I perform this specific chest session?
For optimal hypertrophy, aim to perform this workout once every 4-5 days, ensuring you have at least one full day of rest for your pushing muscles in between.