Chest Hypertrophy Workout - 60min Beginner
This beginner friendly session focuses on building a foundation of upper body strength and muscle size. By pairing heavy chest presses with targeted triceps isolations, you will maximize metabolic stress for optimal hypertrophy. It is the perfect entry point for those looking to master the Tonal cable system while seeing real physical changes.
This workout is designed for beginner lifters or athletes looking to increase upper body mass without the complexity of advanced bar movements. It is ideal for those who want a structured chest and triceps day that uses the versatility of Tonal handles.
Equipment
Workout Plan
Rest 90 seconds between heavy bench and standing press sets, and 60 seconds between isolation movements like flies and extensions.
Bench Press
Chest, Triceps, Abs
Drive through the handles and feel the digital weight resist you evenly on both sides.
Standing Chest Press
Chest, Triceps
Step forward to create a pre-stretch on the cables before starting your first rep.
Standing Incline Press
Shoulders, Chest, Triceps
Maintain a slight forward lean to align your upper chest with the upward path of the handles.
Bench Chest Fly
Chest, Shoulders
Slow down the opening phase to let Tonals constant tension stretch the pectoral muscles.
Skull Crusher
Triceps
Lower the handles toward your ears while keeping your elbows pointed straight at the ceiling.
Why this order
The workout starts with heavy bench and standing presses to recruit the maximum amount of muscle fiber while you are fresh. We then move into isolation work like flies and skull crushers to fatigue specific muscles without being limited by total body stability. The session ends with a high rep decline press to fully exhaust the chest and drive blood flow for muscle growth.
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?
Tonal will suggest a starting weight based on your initial assessment, but for hypertrophy, ensure you feel significant fatigue by the final two reps of every set.
Can I use the bar for Bench Press instead of handles?
This specific workout is designed for the smart handles to allow for a greater range of motion and to help correct any left-to-right strength imbalances common in beginners.
How often should I do this workout?
For best results in muscle growth, aim for twice a week with at least 48 hours of rest between sessions to allow for proper tissue recovery.