Chest Functional Workout - 30min Intermediate
Build a powerful and stable upper body with this functional chest and triceps routine. You will progress from heavy bilateral barbell work to unilateral stability challenges that force your core to work in unison with your pushing muscles. It is designed to bridge the gap between aesthetic gains and real world athletic performance.
This workout is ideal for intermediate lifters or recreational athletes like basketball or tennis players who need upper body pushing power and core stability. It is perfect for anyone looking to increase their bench press while maintaining shoulder health and rotational mobility.
Equipment
Workout Plan
Rest 90 seconds between barbell sets, 60 seconds for handle accessories, and 45 seconds for finishers.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to your mid-chest and drive upward with explosive intent using the bar's smart buttons.
Alternating Bench Press
Chest, Triceps, Obliques
Keep one handle extended while the other moves to maximize time under tension for your stabilizers.
Tall Kneeling Single Arm Chest Press
Chest, Triceps, Obliques
Engage your glutes and core to resist the cable's pull as you press the handle forward.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and drive from your hip to transfer power through the handle.
Skull Crusher
Triceps
Keep your elbows pinned toward the ceiling and use Tonal's digital weight to control the descent.
Triceps Extension
Triceps
Pull the rope ends apart at the bottom of the movement to fully peak the triceps contraction.
Why this order
This session follows a classic compound to isolation progression while prioritizing equipment efficiency. By starting with the barbell press, we prioritize maximum force production before moving into handle based unilateral work to fix imbalances. The final exercises use higher rep ranges and rotational patterns to build metabolic stress and functional 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
What weight should I use for the barbell bench press?
Tonal will automatically calculate your starting weight based on your strength score, but aim for a load where the last two reps are challenging yet maintain perfect bar path.
Can I use Spotter Mode during the heavy sets?
Yes, Spotter Mode is highly recommended for the Barbell Bench Press so you can safely push to failure without a human partner.
Why are some exercises kneeling or standing instead of on the bench?
Functional training requires your core to stabilize your torso while your limbs move. These positions better translate to sports and daily life than always being supported by a bench.