Chest Endurance Workout - 20min Intermediate
This high-volume chest and triceps session maximizes time under tension to build muscular endurance. By utilizing Tonal's constant digital resistance, you will fatigue the primary movers through compound presses before finishing with isolation movements. It is designed for those who want to improve stamina and push through plateaus without heavy loading.
This session is ideal for intermediate lifters and endurance-based athletes, such as swimmers or obstacle course racers, who need to maintain upper body power over long durations.
Equipment
Workout Plan
Keep rest periods brief, between 30-45 seconds, to maximize the endurance stimulus and maintain a high heart rate.
Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and maintain a steady tempo to keep the digital weight active.
Single Arm Bench Press
Chest, Triceps, Obliques
Engage your core to prevent your body from rotating off the bench as you press the single handle.
Middle Chest Fly
Chest, Shoulders
Focus on a wide arc and squeeze your chest at the center of the movement to maintain cable tension.
Skull Crusher
Triceps
Keep your elbows tucked and stationary, moving only your forearms to maximize triceps engagement.
Why this order
The workout begins with a bilateral compound press to recruit maximal motor units while fresh. We then transition into unilateral work to correct imbalances, followed by high-rep isolation to fully deplete the chest and triceps. This order ensures you hit the larger muscles first before finishing with a high-rep 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
How do I choose the right weight for 20 reps?
Select a resistance where the final three reps are challenging but your form remains crisp; Tonal will automatically adjust if it detects your power output dropping.
Can I use Tonal's dynamic weight modes?
Burnout mode is highly recommended for the final set of chest flyes to ensure you reach a true state of fatigue.
Is it okay to skip the rest period?
While the goal is endurance, a 30-second rest ensures your triceps have enough ATP recovery to maintain the high rep volume throughout the entire workout.