Chest Functional Workout - 20min Beginner
Develop a strong and functional upper body with this chest and triceps focused session. By combining stable bench work with standing presses you will build raw strength while improving your ability to stabilize under load. This beginner-friendly routine ensures you master the fundamentals of pushing movements.
This workout is perfect for beginner lifters or athletes looking to improve their horizontal pushing power and triceps definition. It is ideal for anyone wanting a time-efficient session that translates to real-world movements.
Equipment
Workout Plan
Rest 90s between bench press sets to recover power, and 60s between flies and triceps work to maintain intensity.
Bench Press
Chest, Triceps, Abs
Lower the handles toward your mid-chest while keeping your elbows at a 45-degree angle.
Standing Chest Press
Chest, Triceps
Engage your core to resist the digital weight pulling you backward as you push forward.
Triceps Extension
Triceps
Keep your elbows glued to your ribs and fully extend the rope toward the floor.
Why this order
We start with the horizontal bench press to prioritize heavy mechanical tension on the pectoral muscles. We then transition to a standing press to challenge your core stability and functional push mechanics before finishing with isolation work to burnout the triceps.
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 for the standing press?
Tonal will suggest a weight based on your initial assessment, but do not be afraid to lower it slightly if the cables are pulling your torso out of alignment.
Can I use the Smart Bar instead of handles for the bench press?
While the bar allows for more weight, the handles are programmed here to help beginners identify and correct any strength imbalances between their left and right sides.
How do I know if I am standing too far from the Tonal?
For the standing press, position yourself so there is tension on the cables even when your arms are fully retracted, but not so far that the digital weight pulls you off balance.