Chest General Fitness Workout - 20min Beginner
This targeted upper body session focuses on building a strong foundation in your chest and triceps. By combining the stability of the barbell with the versatility of handle movements, you will develop pressing power and muscle definition. It is a perfect introductory routine for anyone looking to master fundamental push mechanics.
This workout is designed for beginner lifters or busy professionals who need an efficient way to build upper body strength. It is ideal for those transitioning from bodyweight exercises to digital resistance training.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets and 60 seconds between handle-based accessory movements.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to mid-chest and drive through your heels for a stable base on Tonal's bench.
Skull Crusher
Triceps
Keep your elbows pointing straight at the ceiling and don't let them flare out to the sides.
Why this order
We lead with the Barbell Bench Press to maximize load while your energy is highest. We then transition to handle-based movements which allow for a greater range of motion and isolation of the triceps. This compound-to-isolation progression ensures you fatigue the large muscle groups before finishing with high-volume accessory work.
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 know if the weight is too heavy?
If you cannot complete the prescribed reps with a full range of motion, Tonal's Spotter Mode will automatically reduce the weight for you. If you finish and feel like you could have done 5 more reps, manually increase the digital weight by 2-5 pounds.
Why use the bar and then the handles?
The bar allows for the most weight to be moved in a stable plane, while handles introduce a stability challenge that recruits more secondary muscles and allows for better isolation during the flies and skull crushers.
How often should I perform this specific chest workout?
For beginners, performing this session twice per week with at least 48 hours of rest in between is ideal for muscle recovery and growth.