Chest Endurance Workout - 20min Intermediate
You will build upper body stamina with this high volume chest and triceps session. By utilizing Tonal's digital resistance at high rep ranges, you challenge your muscular endurance and metabolic efficiency. This routine is perfect for athletes who need sustained pushing power over long durations.
Ideal for swimmers or triathletes who require consistent upper body output without early fatigue. It is also great for intermediate lifters looking to improve muscle definition through metabolic stress.
Equipment
Workout Plan
Rest 30-45 seconds between all sets to keep your heart rate elevated and maximize the endurance stimulus.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar to mid-chest and use Tonal's digital weight to maintain a steady tempo on the way up.
Inline Chest Press
Chest, Triceps, Abs
Exhale as you push the handles forward, feeling the resistance remain constant through the full range.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and imagine hugging a large barrel to maximize chest engagement.
Triceps Extension
Triceps
Pull the rope ends apart at the bottom to fully engage the lateral head of your triceps.
Why this order
The workout starts with a barbell compound move to recruit maximum motor units before transitioning to handle-based movements for better range of motion. We finish with a rope isolation exercise to completely exhaust the triceps after they have been pre-fatigued by the pressing movements. This sequence optimizes the 20-minute window by grouping accessories to reduce setup time.
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 reps?
Start with about 60% of your 1-rep max or follow Tonal's initial suggestion, as the high volume will make even lighter weights feel heavy by the final reps.
Should I use Spotter Mode for the Barbell Bench Press?
Yes, especially on high-volume sets, as Spotter Mode will automatically reduce the digital weight if it detects your pace slowing significantly during the final reps.
How often should I perform this endurance-focused session?
Aim for 1-2 times per week, ensuring you have at least 48 hours of recovery between chest-focused sessions to allow for muscle repair.