Chest Functional Workout - 30min Intermediate
This functional chest and triceps session blends traditional heavy pressing with high-stability unilateral movements. You will develop upper body power while challenging your core and balance using Tonal's dynamic cable resistance. It is designed to build a chest that is as capable as it is strong.
This workout is ideal for intermediate lifters or athletes like boxers and tennis players who need to translate pressing power into real-world stability. It is perfect for those who want to build a balanced physique that performs as well as it looks.
Equipment
Workout Plan
Rest 90 seconds between heavy bench sets, 60 seconds for secondary compounds, and 45 seconds for isolation moves.
Bench Press
Chest, Triceps, Abs
Lower the handles toward your mid-chest while keeping your elbows at a 45-degree angle.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Engage your core to resist the cable's pull while balancing on one leg for total stability.
Standing Incline Press
Shoulders, Chest, Triceps
Drive the handles upward and together following the natural angle of the Tonal arms.
Middle Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and focus on the squeeze at the center of the movement.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Explode through your hips and pivot your back foot as you punch across your body.
Skull Crusher
Triceps
Keep your elbows pinned in place and use the digital weight to control the descent behind your head.
Why this order
The workout begins with the Bench Press to maximize heavy loading when you are fresh. We then transition into standing unilateral presses and incline work to integrate core stability and shoulder health into the push pattern. We finish with high-rep isolation moves and rotational punches to ensure metabolic fatigue 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
How do I handle the balance on the Single Leg Press?
Focus your gaze on a fixed point in front of you and keep your core tight. If you feel too unstable, start with a slightly lighter weight than your standard chest press until your stabilizers catch up.
Why use handles instead of the barbell for bench press?
Handles allow for a more natural range of motion and require more stabilization from the smaller muscles in your shoulders and chest, fitting the functional goal of this workout.
What weight should I select for the Rotational Punch?
Select a weight that is light enough to move with high velocity. This is a power movement designed to be explosive, not a slow, heavy grind.