Chest Hypertrophy Workout - 60min Intermediate
You will master the fundamentals of push-day hypertrophy by combining heavy barbell compounds with refined handle isolations. This session emphasizes chest thickness and triceps definition through a mix of bilateral power and unilateral stability. It is designed to exhaust the primary movers early and finish with high-volume isolation work for maximum muscle growth.
This workout is ideal for intermediate lifters or athletes like swimmers and martial artists who need upper body pushing power and stability. It is perfect for those looking to increase lean muscle mass in the upper body using Tonal's dynamic resistance.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets. For handle-based accessories, reduce rest to 60 seconds. During the final triceps finishers, keep rest to 45 seconds to maintain metabolic stress.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter mode so you can safely push to failure on your final heavy set.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps recruitment on the bar.
Single Arm Bench Press
Chest, Triceps, Obliques
Fight the rotational pull of the digital weight to engage your core while pressing.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and focus on the stretch provided by the constant cable tension.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly forward into the cables to better target the upper fibers of your chest.
Reverse Grip Triceps Extension
Triceps, Forearms
Turn your palms up to emphasize the medial head of the triceps during this high-rep finisher.
Skull Crusher
Triceps
Lower the handles toward your temples and keep your upper arms vertical throughout the movement.
Why this order
We start with heavy barbell benching to capitalize on fresh energy for maximum mechanical tension. We then transition to handle-based movements to allow for greater range of motion and unilateral stability work that fixes muscular imbalances. The workout concludes with isolation exercises that use higher rep ranges to maximize the pump and metabolic stress.
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Start Free with AI CoachFrequently Asked Questions
Should I turn on any Tonal weight modes for the barbell press?
Yes, use Eccentric Mode for the first two sets to increase time under tension, then switch to Spotter Mode for your heaviest sets.
Can I use the bar for the triceps extensions instead of handles?
While possible, handles are programmed here to allow for a neutral or reverse grip which reduces wrist strain and isolates the triceps better.
How should I determine the starting weight?
Start with Tonal's suggested weight. If you finish your set with more than two reps in reserve, increase the digital weight by 1 to 2 pounds for the next set.
Why do we do single-arm work after the barbell movements?
Unilateral exercises like the single-arm bench press identify and correct strength imbalances that the bar might hide, while also challenging your core stability.