Chest Hypertrophy Workout - 60min Beginner
You will build a powerful upper body with this beginner hypertrophy session focused on the chest and triceps. By combining stable bench movements with standing cable work, you will maximize muscle fiber recruitment and accelerate growth. This workout is designed to help you master fundamental pushing mechanics while taking advantage of Tonal's constant digital tension.
This is ideal for beginner lifters or athletes looking to increase upper body size and pushing power. It is a perfect fit for someone transitioning from bodyweight training to a dedicated resistance program.
Equipment
Workout Plan
Rest 90 seconds between heavy bench sets to recover strength and 60 seconds between isolation movements to maintain metabolic stress.
Bench Press
Chest, Triceps, Abs
Lower the handles slowly to your chest and drive up forcefully using Tonal's Spotter mode if you reach failure.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and imagine hugging a large tree to keep tension on the pecs.
Standing Chest Press
Chest, Triceps
Stagger your stance and press the handles forward, focusing on squeezing your chest at full extension.
Middle Chest Fly
Chest, Shoulders
Bring the handles together at shoulder height and emphasize the contraction in the center of your chest.
Triceps Kickback
Triceps
Keep your upper arms parallel to the floor and fully extend your arms to feel the triceps peak.
Skull Crusher
Triceps
Keep your elbows pinned in place and use the digital weight to control the descent toward your forehead.
Triceps Extension
Triceps
Pull the rope ends apart at the bottom of the movement to maximize the lateral head of the triceps.
Overhead Triceps Extension
Triceps
Keep your core tight and elbows high as you extend the rope toward the ceiling for a total burnout.
Why this order
We start with the flat bench press to move the most weight while you are fresh, then transition into flyes to stretch the muscle fibers. The workout groups all handle-based exercises together first before switching to the rope to ensure a seamless flow without constant accessory changes.
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 weight should I start with for the Bench Press?
Tonal will suggest a weight based on your initial assessment; aim for a resistance where you feel you have 1 to 2 reps left in the tank at the end of each set.
What should I do if my triceps tire out before my chest?
This is common for beginners. If needed, manually reduce the digital weight on the triceps isolation moves using the on-screen controls to ensure your form remains perfect.
Can I use the Smart Bar instead of handles for the bench press?
Yes, you can substitute the Barbell Bench Press if you prefer, but handles allow for a greater range of motion which is often superior for hypertrophy goals.
How do I know if I am performing the Chest Fly correctly?
Focus on the stretch at the bottom of the movement. If you feel it more in your shoulders than your chest, slightly reduce the weight and focus on a wider arc during the rep.