Chest Endurance Workout - 20min Advanced
This high volume session targets your chest and triceps to improve muscular stamina and metabolic efficiency. You will transition from heavy barbell work to isolated handle movements to ensure every muscle fiber is fatigued. This approach is ideal for advanced lifters looking to push through plateaus with endurance training.
This workout is designed for experienced lifters or endurance athletes like triathletes and swimmers who need significant upper body stamina. It is also perfect for advanced users wanting a high-intensity session in a short window.
Equipment
Workout Plan
Keep rest periods strictly between 30 and 45 seconds to maximize the endurance stimulus and keep the heart rate elevated.
Barbell Bench Press
Chest, Triceps, Abs
Touch the bar to your lower chest and drive up explosively while keeping your feet pinned to the floor.
Skull Crusher
Triceps
Keep your elbows narrow and pointed toward the ceiling as you lower the handles toward your temples.
Why this order
The session begins with a heavy barbell compound to recruit the most motor units while you are fresh. We then move to standing handle work to challenge core stability during high-rep sets and finish with isolation exercises to achieve a total tricep burnout.
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 use for these high-rep ranges?
Tonal will automatically adjust your digital weight, but for endurance, aim for a resistance that feels like a 6 out of 10 effort on the first few reps.
Should I turn on Spotter Mode for this workout?
Yes, Spotter Mode is highly recommended for endurance sets to help you complete those final burning reps if your form begins to break down.
Can I swap the Barbell Bench Press for handles?
While the handles provide a great workout, the barbell allows for higher total volume which is key for the initial compound phase of this endurance program.