Chest Hypertrophy Workout - 60min Intermediate
You will build a powerful upper body with this chest and triceps focused hypertrophy session. By prioritizing heavy barbell work followed by high-volume isolation movements, you ensure every muscle fiber is recruited. This workout is designed to maximize time under tension using Tonal's digital weight system.
This workout is ideal for intermediate lifters or athletes in sports like swimming or football who need upper body pushing power and sleeve-filling triceps. It is perfect for those looking to break through a muscle growth plateau.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets and 60 seconds for handle and rope accessory movements.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor and let Tonal's Spotter mode assist you if you hit failure on the final reps.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the focus from your chest to your triceps.
Inline Chest Press
Chest, Triceps, Abs
Maintain a 45-degree angle with the bench and use Tonal's Eccentric mode to control the negative phase.
Bench Chest Fly
Chest, Shoulders
Keep a slight bend in your elbows and focus on the stretch at the bottom without over-extending the cables.
Triceps Kickback
Triceps
Squeeze your triceps at the peak of the extension and keep your upper arm parallel to the floor.
Skull Crusher
Triceps
Lower the handles toward your temples while keeping your upper arms vertical and fixed in space.
Triceps Extension
Triceps
Pin your elbows to your sides and flare the rope ends apart at the bottom for a peak contraction.
Overhead Triceps Extension
Triceps
Lean slightly forward to create a deep stretch in the long head of the triceps before extending.
Why this order
This session follows a classic compound-to-isolation progression to fatigue the largest muscle groups first while they are fresh. Exercises are grouped by accessory to keep your heart rate up and minimize setup time between the straight bar, handles, and rope phases.
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 heavy barbell sets?
Tonal will suggest a starting weight based on your strength assessment. For hypertrophy, the 8-rep sets should feel very challenging, leaving only 1-2 reps in the tank.
Can I use Tonal's dynamic weight modes on this workout?
Absolutely. Eccentric mode is highly recommended for the chest flys and triceps extensions to increase the growth stimulus during the muscle-lengthening phase.
How often should I perform this chest and triceps routine?
Because this is a high-volume hypertrophy session, perform it once or twice a week with at least 48 hours of rest between sessions to allow for muscle repair.