Chest Endurance Workout - 20min Beginner
You will build upper body stamina with this high-volume chest and triceps session designed specifically for beginners. By utilizing Tonal's constant digital tension across compound presses and isolation flies, you will improve muscular endurance and pushing strength. This workout prioritizes foundational movements to ensure you master proper form while keeping your heart rate elevated.
This is ideal for beginner lifters or athletes like swimmers and cyclists who need to build upper body muscular endurance. It is also perfect for those who want a high-volume pump in a short amount of time.
Equipment
Workout Plan
Keep rest periods brief at 30-45 seconds to maintain a high heart rate and prioritize muscular endurance.
Bench Press
Chest, Triceps, Abs
Drive your back into the bench and exhale as you press the handles toward the ceiling.
Standing Chest Press
Chest, Triceps
Maintain a stable staggered stance and lean slightly forward into the digital weight.
Middle Chest Fly
Chest, Shoulders
Keep a slight bend in your elbows and imagine hugging a large barrel to engage your pecs.
Triceps Extension
Triceps
Keep your elbows glued to your sides and fully extend the rope toward the floor.
Why this order
The session begins with the Bench Press to target the largest muscle groups while you have the most energy. It then moves into standing presses and flies to introduce stability challenges before finishing with high-rep triceps isolation to fully exhaust the secondary movers. This handle-to-rope flow minimizes equipment changes for a fast-paced 20-minute block.
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 select for such high repetitions?
Aim for a resistance that feels like a 6 out of 10 effort; Tonal's digital weight will learn your capability, but focus on completing all 20 reps with perfect form.
How do I handle the transition between the bench and standing exercises?
Tonal will prompt you to move the arms; since the first three exercises use handles, you will only need to swap to the rope for the final finisher.
What if I cannot reach 20 reps on the final set?
Enable Tonal's Spotter Mode which will automatically reduce the digital weight if it senses your pace slowing down, ensuring you finish the set safely.