Chest General Fitness Workout - 20min Advanced
This advanced session targets your chest and triceps using a combination of heavy compound presses and high-skill stability challenges. You will progress from foundational strength work into standing balance movements that require intense core integration. It is an efficient 20-minute routine designed to maximize muscle fiber recruitment using only handles.
Advanced lifters who want to combine traditional heavy strength training with functional stability challenges. Ideal for athletes looking to improve pushing power while maintaining a rock-solid core.
Equipment
Workout Plan
Rest 90 seconds between heavy bench sets, 60 seconds for standing stability work, and 45 seconds before the isolation finishers.
Bench Press
Chest, Triceps, Abs
Lower the handles slowly to the mid-chest and press up explosively using Tonal's digital weight to resist the negative.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Engage your core to maintain stability on one leg while keeping the cables parallel to the floor.
Bench Chest Fly
Chest, Shoulders
Keep a slight bend in your elbows and imagine hugging a large barrel to maximize chest stretch at the bottom.
Skull Crusher
Triceps
Keep your elbows tucked in and fixed in space as you hinge at the joint to isolate the triceps.
Why this order
The workout begins with a heavy Bench Press to recruit maximum motor units before moving into a high-skill single-leg press that challenges unilateral stability. We conclude with isolation flies and skull crushers to drive metabolic stress and ensure complete triceps exhaustion.
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 the bar for the bench press?
This specific routine is optimized for handles to allow for the single-arm and stability variations, but you can use Tonal's 'Replace' feature if you prefer a barbell for the primary lift.
What if I lose my balance on the single-leg press?
Lower the weight slightly or keep your back toe lightly touching the floor until your stability improves, ensuring you still feel the primary chest engagement.
How should I select my weight for the finishers?
Since these are high-rep finishers, choose a weight that feels challenging by the 12th rep, allowing Tonal's Spotter Mode to help you finish the final reps safely.