Chest Endurance Workout - 45min Beginner
This endurance-focused session builds lasting chest and triceps stamina through high-volume repetitions and controlled movements. You will start with foundational compound presses before moving into isolation work to fully fatigue the muscle groups. This workout is designed to improve muscular work capacity and definition for beginners.
This workout is ideal for entry-level lifters or endurance athletes, such as swimmers and distance runners, who want to build upper body stamina and lean muscle. It is perfect for those who want to improve their high-rep capacity on Tonal.
Equipment
Workout Plan
Keep rest periods to 30-45 seconds between all sets to maintain an elevated heart rate and maximize the endurance stimulus.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar to the mid-chest while keeping your elbows at a 45-degree angle.
Bench Press
Chest, Triceps, Abs
Utilize Tonal's constant tension to keep the chest engaged throughout the entire press.
Standing Chest Press
Chest, Triceps
Lean slightly forward and press the handles together at the top to peak the chest contraction.
Incline Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and imagine hugging a large barrel as you bring the handles together.
Triceps Kickback
Triceps
Extend your arm fully and squeeze your triceps at the back of the movement without moving your shoulder.
Skull Crusher
Triceps
Keep your elbows pinned toward the ceiling and lower the handles toward your ears slowly.
Why this order
The routine begins with Barbell and Handle Bench Presses to establish structural stability before moving to standing presses and flyes. By grouping the bar work at the start, we minimize equipment changes, and the high-rep isolation finishers ensure total triceps fatigue after the chest is pre-exhausted.
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 sets?
Tonal will suggest a weight based on your strength score, but for endurance sets of 15-20, you may want to manually reduce the weight by 10% if you find yourself hitting failure before the rep count.
Can I use Spotter mode for the bench press?
Absolutely. Enabling Spotter mode is highly recommended during high-volume sets so Tonal can automatically reduce the digital weight if it detects you are struggling to complete the final reps.
How often should I perform this specific chest and triceps workout?
For endurance goals, aim for twice a week. Ensure you have at least 48 hours of rest between sessions to allow the smaller triceps muscles to recover fully.