Chest Endurance Workout - 20min Advanced
This advanced chest and triceps session is designed to push your muscular endurance to the limit through high volume repetitions. By utilizing a mix of barbell stability and cable based rotational power, you will build an upper body that can withstand fatigue in any sport. The combination of compound pressing and isolation finishers ensures complete fiber recruitment across the entire pushing chain.
This is for advanced lifters or combat athletes who need high capacity upper body endurance without sacrificing lean muscle mass. It is ideal for those looking to improve their work capacity for sports like boxing, swimming, or obstacle course racing.
Equipment
Workout Plan
Keep rest minimal at 30 to 45 seconds between all sets to maintain a high heart rate and challenge your metabolic threshold.
Barbell Bench Press
Chest, Triceps, Abs
Keep your feet planted and use Tonal's digital weight to maintain a steady tempo on both the push and the pull.
Overhead Triceps Extension
Triceps
Keep your elbows tucked close to your ears and focus on the deep stretch provided by the rope at the bottom of the move.
Why this order
We begin with the barbell bench press to establish a foundation of stability before moving into handle based work which requires more stabilizer activation. The workout finishes with high rep rotational punches to tax the triceps and chest in a functional, explosive pattern that mimics real world movement. This sequence moves from high stability compounds to high mobility isolation to safely maximize total training volume.
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
Should I use Spotter Mode for these high rep sets?
Yes, Spotter Mode is highly recommended for the Barbell Bench Press so you can safely reach the end of these high rep endurance sets without a human partner.
How do I choose the right starting weight for endurance?
Aim for about 50 to 60 percent of your one rep max. Tonal will suggest a weight, but feel free to lower it slightly to ensure you hit the 15 to 20 rep targets.
Can I swap the Standing Chest Press for a seated version?
The standing version is preferred here because it engages the core and improves total body stability, which is essential for advanced endurance training.