Chest Fat Loss Workout - 45min Advanced
This advanced chest and triceps session maximizes metabolic demand through high-intensity supersets and explosive rotational movements. You will combine heavy bench work with challenging stability variations to sculpt the upper body while driving fat loss. This approach keeps your heart rate elevated while maintaining peak muscular density.
Advanced lifters and athletes looking to lean out while maintaining upper body strength and core stability. It is perfect for those who want a high-paced workout that challenges balance and power.
Equipment
Workout Plan
Rest 90s after heavy bench sets, 30-45s between superset exercises, and 60s between circuits for fat loss.
Bench Press
Chest, Triceps, Abs
Engage Tonal's Eccentric mode to control the negative and maximize chest fiber recruitment.
Inline Chest Press
Chest, Triceps, Abs
Drive the handles toward the ceiling and exhale as you overcome the digital weight.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Focus your gaze forward and use your core to stay stable against the cable's lateral pull.
Reverse Grip Triceps Extension
Triceps, Forearms
Maintain a slight hinge at the hips and squeeze your triceps hard at the bottom of the extension.
Middle Chest Fly
Chest, Shoulders
Imagine hugging a large barrel to keep a slight bend in your elbows throughout the fly.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Explode through the punch and use your core to decelerate the digital weight on the way back.
Resisted Leg Lowering
Obliques, Abs, Shoulders
Press your lower back into the floor and resist the upward pull of the cables during the descent.
Skull Crusher
Triceps
Keep your elbows pinned in place and feel the constant cable tension at the bottom of the move.
Why this order
The workout begins with heavy compound pressing to recruit maximum muscle fiber when fresh. We then move into supersets that pair chest and triceps to maintain a high heart rate and transition to stability-focused movements to increase core demand. High-rep finishers and duration-based core work ensure metabolic fatigue for optimal fat loss.
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
Why are we using handles for the Bench Press instead of the bar?
Handles allow for a more natural range of motion and require more stabilization from the chest and shoulders, which increases caloric burn and muscle activation.
What if the Single Leg Chest Press is too difficult for my balance?
You can keep both feet on the floor in a very narrow stance to still challenge your core while maintaining better stability.
How should I choose my weight for the Rotational Punches?
Select a weight that allows for explosive speed. If Tonal's spotter mode kicks in, the weight is likely too heavy for the intended power output.