Chest Fat Loss Workout - 60min Beginner
This high-intensity chest and triceps session is designed to maximize caloric burn while building foundational upper body strength. By pairing compound presses with metabolic isolation movements, you will keep your heart rate elevated throughout the hour. It is perfect for beginners who want a streamlined path to body recomposition.
Ideal for beginners looking to drop body fat while learning the fundamentals of pressing movements. It is also great for athletes who need a high-volume upper body day to complement their conditioning.
Equipment
Workout Plan
Keep rest periods to 30-45s between exercises in supersets to maximize fat loss, and take 60-90s between primary blocks.
Barbell Bench Press
Chest, Triceps, Abs
Engage the Barbell's digital weight by clicking the button once you are in position on the bench.
Bench Press
Chest, Triceps, Abs
Drive your back into the bench and keep the handles moving in a synchronized path.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in the elbows and feel the stretch across your chest as the cables pull outward.
Inline Chest Press
Chest, Triceps, Abs
Punch the handles forward at a 45-degree angle to target the upper chest fibers.
Standing Decline Chest Press
Chest, Triceps
Press the handles downward and inward toward your hips to engage the lower pectorals.
Reverse Grip Triceps Extension
Triceps, Forearms
With palms facing up, fully extend your arms to isolate the medial head of the triceps.
Triceps Kickback
Triceps
Squeeze your triceps at the top of the movement while maintaining a flat back and stable core.
Skull Crusher
Triceps
Keep your elbows fixed in place while the handles move toward your forehead.
Why this order
The workout begins with the Barbell Bench Press to recruit maximum muscle fibers while you are fresh. We then transition into handle-based supersets to minimize equipment changes and maintain a high heart rate for fat loss. The sequence moves from heavy compound presses to high-volume isolation finishers to ensure total metabolic 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
What weight should I start with?
Let Tonal’s initial strength assessment set your starting weights; the digital weight will automatically adjust as it learns your capabilities.
Can I do this workout without the bench?
This specific routine requires the bench for several movements, but you can use Tonal’s 'Replace Movement' feature for standing alternatives if needed.
How often should I do this workout?
For fat loss goals, aim for twice a week with at least 48 hours between sessions to allow your triceps and chest to recover fully.
Should I use any of Tonal's dynamic weight modes?
As a beginner, stick to standard weight mode first, then try 'Burnout' mode on the final set of triceps kickbacks once you feel confident.