Chest General Fitness Workout - 20min Beginner
Build a stronger upper body with this efficient chest and triceps session designed specifically for Tonal handles. You will start with heavy horizontal pushes before moving into high volume isolation work to maximize muscle engagement. This beginner friendly routine ensures you hit every angle of the chest while developing rock solid triceps strength.
Ideal for beginner lifters who want to build foundational upper body strength without complex setup. It is also perfect for busy professionals looking for a targeted chest pump in under 20 minutes.
Equipment
Workout Plan
Rest 90 seconds between your heavy bench press sets and 60 seconds between the chest fly and triceps work.
Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and focus on a powerful upward press using Tonal's digital weight.
Standing Chest Press
Chest, Triceps
Maintain a staggered stance and keep your core braced to resist the weight pulling you backward.
Middle Chest Fly
Chest, Shoulders
Keep a slight bend in your elbows and imagine hugging a large barrel to keep the tension on your pecs.
Skull Crusher
Triceps
Keep your elbows pinned in place and move only your forearms to fully isolate the triceps.
Why this order
The workout follows a traditional compound to isolation progression to ensure you can lift the most weight when you are freshest on the bench press. We transition from a stable horizontal press to a standing press to engage the core, finishing with isolation flies and skull crushers to exhaust the target muscles.
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 weight should I start with?
Tonal will automatically suggest a starting weight, but for your first time, feel free to use the digital weight dial to lower it by 2 or 3 pounds until your form is perfect.
How often should I do this workout?
Aim to perform this workout twice a week with at least 48 hours of rest in between to allow for muscle recovery and growth.
What if the Standing Chest Press feels unstable?
If you feel the weight is pulling you backward, lean forward slightly and engage your core to maintain a stable base while using a staggered stance.