Chest Endurance Workout - 30min Advanced
This advanced endurance session pushes your chest and triceps to the limit using high volume handle movements. By combining traditional bench pressing with single leg stability challenges, you will develop both raw stamina and functional control. You can expect significant muscle fatigue through light resistance and high repetitions.
This session is designed for advanced lifters and endurance athletes who need to sustain upper body power over long durations. It is particularly effective for swimmers or combat athletes looking to improve muscular work capacity.
Equipment
Workout Plan
Rest 45 seconds between compound pressing sets and 30 seconds for isolation movements to maximize metabolic stress.
Bench Press
Chest, Triceps, Abs
Drive your back into the bench and use the smart handles to maintain a steady tempo on the press.
Alternating Bench Press
Chest, Triceps, Obliques
Keep one handle locked out while the other moves to maintain constant tension on your chest.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Engage your core to resist the cable pull as you balance on one leg during the press.
Middle Chest Fly
Chest, Shoulders
Focus on the stretch at the bottom and squeeze the handles together at the top of the fly.
Reverse Grip Triceps Extension
Triceps, Forearms
Maintain an underhand grip to target the triceps and fully lockout at the bottom of the movement.
Skull Crusher
Triceps
Keep your elbows pointed toward the ceiling and use the digital weight to control the descent.
Why this order
This workout follows a compound to isolation sequence starting with the Bench Press to engage maximum muscle fibers. We then transition into unilateral and stability-focused presses before finishing with high-rep isolation flyes and triceps extensions for a total burnout. Using only handles minimizes equipment transitions to keep your heart rate elevated for endurance goals.
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 these high rep ranges?
Tonal will automatically adjust based on your strength score, but you should aim for a weight where the final two reps of every set feel difficult but manageable with perfect form.
Why are we doing single leg chest presses?
The single leg variation adds a significant stability requirement, forcing your core and chest to work harder to stabilize the digital weight during high-rep endurance sets.
How often should I perform this specific endurance workout?
For best results, incorporate this into your routine once or twice a week, allowing at least 48 hours of recovery for the chest and triceps between sessions.