Chest Functional Workout - 20min Advanced
This advanced chest and triceps session prioritizes high-level stability and rotational power over simple bench pressing. You will challenge your balance with unilateral standing work before transitioning to explosive movements that integrate your core and upper body. This workout is designed to build a chest that is as functional in sport as it is aesthetic on the beach.
This workout is for advanced lifters and athletes, particularly tennis or golf players, who need to translate pressing strength into rotational power and balance. It is ideal for those who have mastered standard bench variations and want to test their neurological control.
Equipment
Workout Plan
Rest 90 seconds after the single-leg press sets, 60 seconds after rotational punches, and 45 seconds between the final isolation movements.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Engage your core and standing glute to resist the horizontal pull of the cables as you press forward.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Drive from the floor and pivot your back foot to transfer power from your legs through the Tonal handle.
Triceps Extension
Triceps
Keep your upper arms pinned to your sides and pull the rope ends apart at the bottom for maximum triceps activation.
Why this order
The workout begins with the Single Leg Standing Chest Press to pre-exhaust the chest while taxing the stabilizer muscles in a high-skill balance environment. We then move into a rotational power movement to utilize the Tonal's digital weight for explosive force production before finishing with high-volume isolation to ensure metabolic stress and hypertrophy. By grouping the handle exercises first, we minimize setup time to keep your heart rate elevated.
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 if I can't stay balanced on the single-leg press?
If you are struggling to stay upright, lower the digital weight by 10-15% or keep your back toe lightly touched on the ground for a kickstand effect until your stability improves.
Should I use any of Tonal's Dynamic Weight Modes?
Yes, for the Bench Chest Fly, turn on Eccentric mode to add more resistance during the lowering phase, which maximizes chest tissue growth and control.
How fast should the Rotational Punches be performed?
The concentric phase (the punch) should be explosive and fast, while the return to the start position should be controlled to reset your posture for the next rep.