Chest General Fitness Workout - 20min Beginner
Focus on building a strong foundation with this efficient chest and triceps routine. You will utilize foundational pushing movements to improve upper body strength and muscle tone. This session is designed to maximize your time on Tonal by grouping accessory-heavy movements for a seamless flow.
Ideal for beginners or busy professionals looking to build upper body pressing strength and muscle definition. This is a great choice for those transitioning from bodyweight exercises to digital resistance.
Equipment
Workout Plan
Rest 90 seconds between heavy Bench Press sets, 60 seconds between presses and flyes, and 45 seconds before the final triceps burnout.
Bench Press
Chest, Triceps, Abs
Press the handles toward the ceiling, ensuring the digital weight stays balanced across both arms.
Inline Chest Press
Chest, Triceps, Abs
Maintain a controlled tempo and keep your elbows at a 45 degree angle to protect your shoulders.
Triceps Extension
Triceps
Keep your elbows pinned to your ribs and fully extend the rope at the bottom for a peak triceps contraction.
Why this order
The routine starts with the Bench Press as the primary compound lift when energy levels are highest. We follow with the Inline Chest Press and Bench Chest Fly to maintain position on the bench and minimize handle swaps before finishing with a high-rep rope isolation to exhaust the triceps.
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 Barbell for the bench press instead of handles?
Yes, you can substitute the Handles for the Straight Bar, but the handles are recommended for beginners to help identify and correct strength imbalances between your left and right sides.
How do I know if I am using the right weight?
Tonal's digital weight system suggests starting points based on your assessment. If you can't maintain form for the full rep count, use the handle buttons to decrease the weight by 1-2 pounds.
What should I do if I don't have the Tonal bench?
You can perform the chest movements as a Floor Press, though using the bench is preferred as it allows for a deeper range of motion which is particularly important for the chest flyes.