Chest Fat Loss Workout - 60min Beginner
You will torch calories and build a defined upper body with this high intensity chest and triceps session. By pairing heavy presses with isolation finishers you maximize muscle fiber recruitment while keeping your heart rate elevated for fat loss. This routine uses only handles to ensure quick transitions and maximum time under tension.
This workout is ideal for beginners looking to improve body composition and upper body definition. It is perfect for those who want a straightforward high volume push day without complex equipment changes.
Equipment
Workout Plan
Maintain a brisk pace for fat loss: rest 60 seconds after the lead compound sets and 30 to 45 seconds during supersets.
Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and press the handles toward the ceiling with a controlled tempo.
Standing Chest Press
Chest, Triceps
Lean slightly forward and maintain a stable base while pressing the digital weight away from your chest.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and focus on squeezing your chest at the top of the arc.
Inline Chest Press
Chest, Triceps, Abs
Press the handles at an upward angle toward your chin to target the upper portion of the pectoral muscles.
Triceps Kickback
Triceps
Pin your elbows to your ribs and fully extend your arms back to feel the triceps contraction.
Standing Decline Chest Press
Chest, Triceps
Press the handles downward and inward toward your hips to engage the lower chest fibers.
Reverse Grip Triceps Extension
Triceps, Forearms
Use an underhand grip to emphasize the medial head of the triceps as you pull the cables down.
Standing Overhead Press
Shoulders, Triceps
Keep your core tight and avoid arching your back as you press the handles overhead.
Skull Crusher
Triceps
Keep your elbows fixed in place and point them toward the ceiling as you lower the handles toward your forehead.
Why this order
This workout follows a compound to isolation progression starting with the flat Bench Press to move maximum weight while fresh. We then utilize supersets to pair chest and triceps movements which maintains metabolic demand for fat loss while allowing the muscles to recover between specific joint actions. The session concludes with high rep finishers to maximize blood flow and metabolic stress.
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 digital weight is heavy enough for fat loss?
Tonal will automatically adjust your weight based on your strength score; however you should feel like you have only 1 to 2 reps left in the tank by the end of each set to maximize the fat loss effect.
Can I perform this entire workout if I do not have the Tonal bench?
While the bench is preferred for stability and range of motion in the flys and skull crushers you can modify these movements to be done on the floor or in a standing position if necessary.
Should I use any of Tonal's dynamic weight modes for this session?
Since the goal is fat loss and you are a beginner stick to standard weight mode first but feel free to turn on 'Spotter' to ensure you can safely complete the high rep sets if you begin to fatigue.