Chest Endurance Workout - 20min Advanced
You will build superior muscular stamina in your upper body with this high-volume chest and triceps endurance session. By utilizing handle-only movements, you can maintain a high intensity and minimal transition time to keep your heart rate elevated. This routine is designed to improve work capacity through sustained time under tension.
This workout is for advanced lifters or combat athletes who need high-level upper body muscular endurance for long rounds or sustained performance. It is also perfect for those seeking a high-volume pump with minimal equipment changes.
Equipment
Workout Plan
Rest 30-45 seconds between all sets to keep your heart rate elevated and challenge your metabolic recovery.
Bench Press
Chest, Triceps, Abs
Drive your back into the bench and maintain a steady tempo to maximize time under tension with the digital weight.
Standing Chest Press
Chest, Triceps
Maintain a staggered stance and keep your core braced to prevent the cables from pulling you backward.
Middle Chest Fly
Chest, Shoulders
Keep a slight bend in your elbows and focus on the stretch at the bottom of the movement.
Skull Crusher
Triceps
Keep your elbows pointed toward the ceiling and use Tonal's digital resistance to control the eccentric phase.
Why this order
This session follows a compound-to-isolation progression, starting with the heavy horizontal volume of the bench press before moving into standing stabilization. We finish with high-rep isolation work on the flyes and triceps to fully exhaust the slow-twitch muscle fibers. The handle-only configuration allows for seamless flow between exercises.
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 Tonal's Burnout mode for this workout?
Yes, Burnout mode is excellent for these high-rep ranges to ensure you finish every set even as your muscles fatigue.
What if the weight feels too light for 20 reps?
Since Tonal tracks your power, if you move the handles too easily, the system will suggest a weight increase for your next set.
Can I perform this workout every day?
Because of the high volume, it is best to allow 48 hours of recovery for your chest and triceps before repeating this specific session.