Chest Hypertrophy Workout - 60min Advanced
This advanced session utilizes heavy barbell compounds followed by high-volume handle work to drive chest and triceps hypertrophy. You will engage Tonal's dynamic weight features to maximize muscle fiber recruitment and bypass strength plateaus. It is a comprehensive upper body push day designed for serious lifters seeking significant gains.
This workout is designed for advanced lifters and athletes who have a solid foundation in strength training and want to break through hypertrophy plateaus. It is ideal for those preparing for physique competitions or looking to improve their upper body pushing power.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets to recover strength, 60-75s between hypertrophy-focused handle presses, and 45s for isolation flys and triceps finishers.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter mode and focus on a slow eccentric to build maximum chest tension.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked tight to your ribs to shift the load onto the triceps.
Inline Chest Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and press the handles upward at a 45-degree angle.
Standing Chest Press
Chest, Triceps
Maintain a strong athletic stance to stabilize against the digital weight as you press forward.
Incline Chest Fly
Chest, Shoulders
Visualize a wide arc to maximize the stretch at the bottom using Tonal's constant cable tension.
Decline Chest Fly
Chest, Shoulders
Squeeze the handles together at the bottom of the movement to fully engage the lower pectorals.
Why this order
The session starts with heavy barbell movements to capitalize on maximum energy for mechanical tension before moving into accessory presses that focus on different chest angles. We then transition to handle-based isolation exercises to safely push the muscles to metabolic failure without the stabilization demands of a barbell. Grouping the exercises by accessory minimizes transition time and keeps your heart rate elevated for a better hypertrophy stimulus.
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
What should I do if I can't finish the 6 reps on the barbell bench?
Tonal's Spotter mode will automatically detect your struggle and reduce the weight so you can safely complete the set without a human partner.
Why are there so many fly variations in one workout?
Different fly angles allow you to target the upper and lower fibers of the chest specifically for a well-rounded physique that standard presses might miss.
How do I ensure I'm hitting my triceps during the close grip press?
Focus on keeping your elbows tucked against your sides and feel the digital weight resistance during the entire lockout phase at the top of the movement.
Can I use Burnout mode for the final triceps exercises?
Absolutely, engaging Burnout mode on the Reverse Grip Triceps Extension is an excellent way to fully exhaust the muscle at the end of the session.