Chest General Fitness Workout - 20min Advanced
Build a powerful chest and rock-solid triceps with this efficient advanced level push session. By starting with heavy barbell compounds and finishing with targeted isolation, you will maximize muscle fiber recruitment and metabolic stress. It is a perfect routine for lifters looking to shatter plateaus using Tonal's dynamic resistance.
Ideal for advanced lifters or athletes who need to maintain upper body pushing power and sleeve-filling triceps in a compact timeframe.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, and 30s before the final burnout finisher.
Barbell Bench Press
Chest, Triceps, Abs
Engage your core and drive your feet into the floor to stabilize the Tonal bench for maximum power.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the load onto your triceps during the press.
Triceps Extension
Triceps
Pin your elbows to your sides and fully lock out the rope at the bottom of the movement.
Why this order
We begin with the Barbell Bench Press to move the most weight while fresh, then transition to the Close Grip variation to emphasize the triceps. The workout concludes with chest flies and rope extensions to maximize the pump through isolation and high-volume repetitions.
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 Spotter Mode for the heavy barbell sets?
Absolutely; Tonal's Spotter Mode is highly recommended for the Barbell Bench Press to ensure you can safely reach failure on your final reps.
What if I do not have the Tonal Bench?
You can perform the bench movements on the floor, but using the bench allows for a greater range of motion and better chest activation.
How should I choose my starting weight?
Since this is an advanced workout, start with your suggested Tonal weight and adjust manually if you feel you have more than 2 reps left in the tank.