Chest Endurance Workout - 45min Intermediate
You will push your limits with this high-volume chest and triceps endurance session. By combining compound barbell movements with isolation handle and rope exercises, you will maximize metabolic stress and muscle stamina. This is designed for lifters looking to improve their work capacity and total body conditioning.
This is ideal for intermediate lifters or athletes in sports like swimming or boxing who require sustained upper body power. It is perfect for those looking to increase their muscular work capacity.
Equipment
Workout Plan
Rest 30-45 seconds between all sets to maintain a high heart rate and maximize muscular endurance.
Barbell Bench Press
Chest, Triceps, Abs
Focus on the digital weight tension as you drive the bar away from your chest.
Alternating Bench Press
Chest, Triceps, Obliques
Keep the non-working arm fully extended to maintain constant tension on the cable.
Standing Incline Press
Shoulders, Chest, Triceps
Press at a 45 degree angle upward to target the upper chest fibers.
Standing Decline Chest Press
Chest, Triceps
Drive the handles toward your hips to engage the lower pectorals.
Middle Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and imagine hugging a large barrel.
Triceps Extension
Triceps
Keep your elbows pinned to your ribs and fully lock out at the bottom.
Overhead Triceps Extension
Triceps
Keep your elbows facing forward and use Tonal's constant tension to feel the stretch.
Why this order
We start with the heavy barbell bench press to engage the primary movers before moving to unilateral and incline work for total chest coverage. The workout concludes with a high-rep triceps burnout using the rope accessory to maximize time under tension.
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 heavy should I set the starting weight?
Since the goal is endurance, aim for a weight that allows you to complete the high rep ranges with Tonal's Spotter mode only kicking in on the final two reps.
What if I can't finish the 20-rep sets?
Tonal will automatically adjust the digital weight if it senses you are struggling, so focus on maintaining good form and a steady tempo.
Is it okay to substitute the bench exercises?
If you prefer standing, the Standing Chest Press is a valid alternative, but the bench allows for better stabilization during high-rep fatigue.
What should I do if the weight feels too light?
Resist the urge to go too heavy; instead, slow down your tempo and focus on the constant tension Tonal provides to increase the muscular burn.