Chest Endurance Workout - 45min Intermediate
This high-volume endurance session is designed to build muscular stamina and metabolic conditioning in your chest and triceps. By utilizing Tonal's constant digital tension across varied rep ranges, you will challenge your muscle fibers to sustain effort over longer durations. It is a comprehensive routine that focuses on both compound power and isolation fatigue.
This session is ideal for intermediate lifters or endurance athletes, such as swimmers or triathletes, who need upper body resilience. It is also great for those looking to improve muscular definition through high-volume training.
Equipment
Workout Plan
Rest 30-45s between sets to keep your heart rate elevated and maximize the muscular endurance stimulus.
Barbell Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench to create a stable base for the digital weight.
Barbell Skull Crusher
Triceps
Lower the bar toward your forehead while keeping your elbows narrow and pointed toward the ceiling.
Single Arm Bench Press
Chest, Triceps, Obliques
Engage your obliques to stay centered on the bench as you press the smart handle unilaterally.
Standing Chest Press
Chest, Triceps
Maintain a strong athletic stance and resist the Tonal's pull on the return phase of each rep.
Standing Incline Press
Shoulders, Chest, Triceps
Press the handles upward at a 45-degree angle while keeping your core braced against the cable tension.
Incline Chest Fly
Chest, Shoulders
Imagine hugging a large tree to maintain a consistent arc and maximize the stretch in your chest.
Why this order
The workout begins with heavy barbell movements to recruit maximum motor units while you are fresh, then transitions into handle-based standing exercises for stability and higher volume. We finish with high-rep isolation movements to push metabolic limits and maximize time under tension for the triceps and chest.
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 know if the weight is light enough for these high reps?
Aim for a weight where you can complete the final few reps with a struggle but without breaking form; Tonal’s digital weight will automatically adjust if it senses you are stalling.
Can I use the Barbell for the Standing Chest Press?
For this specific endurance session, handles are used to allow a greater range of motion and to engage the stabilizing muscles during the high-rep sets.
What if I can't finish the 20-rep sets?
If you struggle, Tonal's Spotter Mode will detect your fatigue and reduce the weight so you can complete the set and maintain the volume needed for endurance goals.