Chest Functional Workout - 20min Intermediate
Develop a powerful and stable upper body with this intermediate chest and triceps session. By moving from standing presses to unilateral split-squat work, you will challenge your core while building functional pressing strength. This handles-only routine is perfect for athletes who need to translate gym power into real-world movement.
This session is ideal for racquet sports players or martial artists who need unilateral power and trunk stability during high-intensity pushing movements.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets and 45-60 seconds for the accessory and finisher movements.
Iso Split Squat Single Arm Chest Press
Chest, Quads, Obliques
Keep your back leg active and resist the cable pull to prevent your torso from rotating toward the machine.
Standing Chest Press
Chest, Triceps
Lean slightly into the cables and use Tonal’s digital weight to drive explosive power through the palms.
Why this order
The workout transitions from a stable bilateral base to a challenging unilateral stance to bridge the gap between isolation and athletic movement. By grouping handle-based exercises, we maintain high intensity with zero transition time between movements. We finish with a high-rep rotational punch to tax the triceps while integrating total body power.
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
How should I handle the weight for the rotational punch?
Start with a lighter weight to master the pivot and extension. Tonal's digital weight provides constant tension, so focus on a fast, snappy punch and a controlled return.
Why am I standing for these exercises instead of using the bench?
Standing movements engage your core and glutes, turning a standard chest press into a full-body functional exercise that better mimics real-life movements and athletic needs.
What if the iso split squat position feels too unstable?
If balance is the limiting factor, shorten your stride or slightly decrease the digital weight. Tonal’s Spotter Mode will automatically help you if it detects you are struggling to maintain the position.