Chest General Fitness Workout - 20min Advanced
This high intensity session prioritizes heavy barbell volume before transitioning to handle based isolation work. You will challenge your horizontal pressing strength and finish with a targeted triceps burnout. It is perfect for efficient chest development.
This is designed for advanced lifters who want to maximize their chest and triceps hypertrophy in a short window. It is ideal for those comfortable with Tonals barbell and handle transitions during high intensity sessions.
Equipment
Workout Plan
Rest 90 to 120 seconds between heavy barbell sets to recover strength and 60 seconds between handle isolation sets for metabolic stress.
Barbell Bench Press
Chest, Triceps, Abs
Focus on driving the bar away from your chest while Tonals digital weight keeps resistance steady through the sticking point.
Close Grip Barbell Bench Press
Triceps, Chest
Maintain a narrow grip on the bar and feel the triceps engage as you lock out the digital weight.
Bench Chest Fly
Chest, Shoulders
Open your chest wide with the handles and imagine hugging a large barrel to keep the tension in your pecs.
Skull Crusher
Triceps
Hinge only at the elbows and keep the handles moving in a controlled arc to isolate the triceps.
Why this order
The workout begins with heavy barbell compounds to maximize mechanical tension and motor unit recruitment. We then switch to handles for isolation exercises that provide a greater range of motion and constant cable tension. This sequence pre fatigues the large muscles before focusing on the specific triceps and chest fibers.
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 should I do if the weight feels too light?
Tonal will automatically adjust based on your power output, but you can manually increase the digital weight if you feel you have more than two reps left in the tank.
Should I use Spotter Mode for the bench sets?
Yes, especially for the heavy Barbell Bench Press sets, Spotter Mode acts as a safety net if you cannot complete a rep by automatically reducing the weight.
Can I swap the order of exercises?
We recommend following the programmed order to ensure your primary compound movements get the most energy and focus before the isolation burnout.