Chest Hypertrophy Workout - 60min Advanced
Build a powerful upper body with this high volume chest and triceps session designed for advanced lifters. You will utilize heavy barbell compounds followed by high repetition cable isolations to maximize muscle fiber recruitment and metabolic stress. This workout uses Tonal dynamic weight features to push you past previous plateaus.
Ideal for experienced lifters or athletes like football players and swimmers who need significant upper body pushing power and muscle thickness.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60-75s between handle based accessories, and 30-45s for final rope isolations.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter Mode and drive the bar up explosively from your mid-chest.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribcage to shift the digital tension toward your triceps.
Inline Chest Press
Chest, Triceps, Abs
Press the handles forward and slightly upward while keeping your shoulder blades pinned to the bench.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and imagine hugging a tree to maximize chest recruitment.
Standing Decline Chest Press
Chest, Triceps
Lean slightly forward and press the handles downward toward your hips to target the lower chest.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Engage your core to resist the cable pull while balancing on one leg during this advanced stability move.
Triceps Extension
Triceps
Keep your elbows pinned to your sides and pull the rope ends apart at the bottom of the movement.
Overhead Triceps Extension
Triceps
Extend the rope fully above your head and pause to feel the peak contraction in your triceps.
Why this order
The workout begins with heavy barbell movements to capitalize on fresh energy for maximum mechanical tension. It then transitions to handle based movements for varied angles and chest isolation before finishing with high volume rope work to drive blood flow and metabolic stress into the triceps.
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 should I use Tonal's dynamic weight modes here?
For the Barbell Bench Press, consider turning on Eccentric Mode to add weight on the lowering phase, which is highly effective for hypertrophy.
What do I do if I cannot finish the final reps of a set?
Tonal's built-in Spotter Mode will automatically detect if you are struggling and reduce the digital weight so you can complete the movement safely.
Is it okay to substitute the Straight Bar for Handles on the first move?
While handles allow for more range of motion, the Straight Bar allows for higher absolute loading which is key for the strength based compound portion of this program.