Chest Functional Workout - 20min Advanced
This 20-minute advanced chest and triceps session prioritizes heavy pressing followed by high-intensity functional stability work. You will leverage the bar for pure strength before moving to unilateral standing work to engage your core. It is designed for athletes who need pushing power that translates to real-world movement.
Advanced lifters and athletes, such as basketball or tennis players, who need to maintain upper body power while staying balanced on one leg. It is ideal for those with limited time who still want to move heavy weight.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s between accessories, and 45s for the final stability finisher.
Barbell Bench Press
Chest, Triceps, Abs
Drive through your feet and engage your core to stabilize the heavy digital load.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the focus from your chest to your triceps.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Maintain balance on one leg while the cables challenge your rotational stability.
Why this order
We start with heavy Barbell Bench Press to recruit maximum motor units while you are fresh. The transition to close-grip work and skull crushers specifically targets triceps hypertrophy using the same accessory to minimize transitions. We finish with a single-leg standing press to integrate chest power into a functional, balance-dependent movement pattern.
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
Can I use Smart Flex on the barbell sets?
Yes, enabling Smart Flex will add resistance at your strongest point of the press, maximizing the effectiveness of every rep for advanced strength gains.
What if I lose my balance on the single-leg standing chest press?
If balance is an issue, touch your back toe to the ground for a kickstand effect until you feel stable enough to lift it completely.
How do I handle the weight transition between the bar and handles?
Tonal will prompt you to swap accessories; use the weight lever on the smart handles to quickly turn the weight off during the setup for safety.