Chest General Fitness Workout - 20min Intermediate
Build a powerful upper body with this intermediate chest and triceps session. You will start with heavy barbell work to build raw strength before moving into unilateral and isolation movements to refine muscle definition. This workout is designed to maximize your 20 minute window through efficient equipment transitions and high intensity volume.
This session is ideal for intermediate lifters or athletes like swimmers and volleyball players who need a strong chest and stable shoulders. It's also perfect for anyone looking for a high efficiency hypertrophy session in a short timeframe.
Equipment
Workout Plan
Rest 90 seconds after heavy barbell sets, 60 seconds between handle exercises, and 30 seconds before your final triceps burnout.
Barbell Bench Press
Chest, Triceps, Abs
Drive the bar away from your chest and engage Tonal's Spotter mode to push your limits safely.
Alternating Bench Press
Chest, Triceps, Obliques
Keep your core tight and maintain tension in one handle while the other descends to maximize stability.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and focus on the stretch at the bottom using Tonal's digital tension.
Triceps Extension
Triceps
Keep your elbows glued to your sides and flare the rope at the bottom to maximize triceps peak contraction.
Why this order
We begin with the Barbell Bench Press to recruit the most muscle fibers while you are fresh. Following this with alternating presses and flies utilizes the handles for increased range of motion and stability requirements. The session concludes with a high rep rope finisher to ensure total triceps fatigue and metabolic stress.
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 for the Barbell Bench Press?
Since Tonal tracks your strength, it will suggest a starting weight based on your previous movements. For the first set, choose a weight that feels like a 7 out of 10 effort to allow your body to adjust to the digital tension.
Can I do this workout without the bench?
This specific routine relies on the bench for optimal chest recruitment and range of motion. If you do not have a bench, you can swap for standing variations like the Standing Chest Press, but the intensity profile will change.
How often should I perform this specific chest session?
For general fitness and muscle growth, aim to perform this workout 1 to 2 times per week. Ensure at least 48 hours of recovery between sessions to allow for muscle repair and for Tonal's recovery score to rebound.