Chest Fat Loss Workout - 20min Intermediate
This high intensity session targets your chest and triceps through a sequence of demanding barbell compounds and metabolic handle finishers. By utilizing supersets and minimal rest periods, you will keep your heart rate elevated to maximize caloric burn while building lean muscle. It is specifically designed to exhaust the primary push muscles so your triceps must work overtime to complete the circuit.
This is ideal for intermediate lifters looking to shed body fat without losing muscle mass. It is especially effective for busy professionals who want a high intensity chest workout that fits into a short window.
Equipment
Workout Plan
Rest 30 to 45 seconds between exercises within a superset and 60 seconds between equipment changes.
Barbell Bench Press
Chest, Triceps, Abs
Enable Tonal's Spotter Mode so you can push your heavy barbell sets to failure safely.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked tightly against your ribs to shift the digital weight focus to your triceps.
Standing Chest Press
Chest, Triceps
Maintain a strong staggered stance to resist the cable tension trying to pull you backward.
Skull Crusher
Triceps
Focus on a slow two second negative to keep the triceps under constant digital tension.
Why this order
The workout begins with heavy barbell compounds to utilize Tonal's high weight capacity while your energy is peak. We then transition to standing handle movements to increase the heart rate and integrate core stability, finishing with isolation to ensure total tricep fatigue.
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
Should I use the same weight for Barbell Bench and Close Grip Bench?
No, the Close Grip Bench usually requires about twenty percent less weight. Use Tonal's digital interface to quickly toggle the resistance during the transition.
How do I maximize the fat loss aspect of this workout?
Keep your rest periods strict using the on-screen timer and consider enabling Tonal's Burnout mode to keep the intensity high as you fatigue.
Can I perform this workout without the Tonal Bench?
The barbell exercises require the bench for safety and proper range of motion, but the handle exercises can be done standing if you are in a pinch.