Chest Functional Workout - 20min Beginner
This 20-minute functional session targets your chest and triceps to build foundational pushing strength and upper body stability. You will start with a heavy barbell press before transitioning to standing movements that challenge your core and balance. It is a perfect routine for beginners looking to improve their daily pushing power with Tonal's dynamic resistance.
This workout is ideal for beginner lifters or athletes like swimmers and tennis players who need better upper body pushing mechanics. It is specifically designed for anyone wanting a quick, effective chest routine that also improves real-world stability.
Equipment
Workout Plan
Rest 90 seconds after heavy barbell sets to recover power and 60 seconds between handle-based accessory sets to maintain a steady heart rate.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to your mid-chest to maximize Tonal's eccentric resistance on every rep.
Triceps Kickback
Triceps
Pin your elbows to your ribs and fully extend your arms to feel the digital weight peak at the top of the movement.
Why this order
The workout begins with the Barbell Bench Press to establish high force production while your muscles are freshest. We then transition to the Standing Chest Press to introduce a functional stability component that requires core engagement against the Tonal cables. Finally, we use isolation moves like flies and kickbacks at higher volumes to ensure complete muscle fatigue for growth.
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 the Smart Bar for the whole workout?
While the first exercise uses the bar for heavy loading, switching to handles for the remaining movements allows for a greater range of motion and better functional stability work.
How should I position the Tonal arms for the standing press?
Set the arms to chest height and slightly wider than your shoulders to ensure the cables move in a natural path during the pushing phase.
What if the weight feels too light on the final isolation sets?
Tonal tracks your progress, but if you feel you have more than 2 reps left in the tank, use the digital dial to increase the weight by 1-2 pounds for the next set.