Chest Functional Workout - 20min Beginner
This 20 minute session targets your primary pushing muscles to build real world upper body stability. You will move from heavy stable pressing to standing movements that challenge your core and balance. It is a perfect introductory routine for anyone looking to master the Tonal handle system.
This workout is ideal for beginner lifters or casual athletes looking to improve their pushing power and shoulder health. It is specifically designed for those who want a quick but effective chest and triceps blast using only the handles.
Equipment
Workout Plan
Rest 90 seconds between Bench Press sets, 60 seconds for standing presses, and 45 seconds for isolation finishers.
Bench Press
Chest, Triceps, Abs
Drive your back into the bench and maintain a steady tempo as Tonal’s digital weight resists every inch of the movement.
Standing Decline Chest Press
Chest, Triceps
Step forward to create tension in the cables and keep your core braced to prevent the weight from pulling you off balance.
Middle Chest Fly
Chest, Shoulders
Maintain a soft bend in the elbows and focus on the constant tension of the cables as you bring the handles together.
Reverse Grip Triceps Extension
Triceps, Forearms
Pin your elbows to your sides and use the reverse grip to isolate the triceps through the full range of the cable path.
Why this order
We lead with the Bench Press to prioritize heavy load on the chest and triceps while the nervous system is fresh. Standing decline presses follow to integrate core stability into a pushing pattern, before finishing with high-rep isolation to maximize muscle fiber recruitment.
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 Bench Press?
Tonal will suggest a weight based on your initial assessment. For this beginner workout, focus on completing the 10 reps with perfect form before letting Tonal's digital weight increase for the next set.
Can I do this workout without a bench?
If you do not have a bench, you can replace the Bench Press with the Standing Chest Press by adjusting the arms to chest height and maintaining a staggered stance for stability.
Why are the rep counts different for the flyes and extensions?
The Lead compound move uses lower reps to focus on strength, while isolation exercises like flyes use higher reps to increase blood flow and fatigue the muscles without needing heavy, joint-straining loads.