Chest General Fitness Workout - 30min Advanced
This advanced push session maximizes chest hypertrophy and tricep strength through a blend of heavy barbell work and targeted handle isolation. By utilizing Tonal's dynamic resistance, you will challenge your muscles at their weakest points for superior growth. It is designed for experienced lifters who want to push their upper body limits in a compressed timeframe.
This is for advanced trainees or athletes like swimmers and gymnasts who require significant horizontal pressing power. It is perfect for those who have mastered Tonal basic movements and want to explore high-intensity barbell and handle combinations.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s between handle-based accessory moves, and 30s before the final tricep burnout.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter mode so you can safely push to failure on the final reps of this heavy set.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs and maintain narrow hand placement on the bar to shift focus to the triceps.
Inline Chest Press
Chest, Triceps, Abs
Press the handles toward the ceiling and use Tonal's Eccentric mode to challenge the muscles on the way down.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and imagine hugging a large tree to keep tension on the chest, not the shoulders.
Skull Crusher
Triceps
Keep your upper arms vertical and fixed in space while only moving your forearms to fully isolate the triceps.
Triceps Extension
Triceps
Pull the rope apart at the bottom of the extension to maximize the peak contraction in the triceps.
Why this order
We lead with the Barbell Bench Press to recruit the most motor units while fresh, followed immediately by a close-grip variation to shift the load toward the triceps while the barbell is already attached. We then transition to handles for isolation work, moving from multi-joint presses to single-joint flyes and extensions to fully exhaust the target fibers. This sequence minimizes accessory changes while ensuring a logical progression from heavy compound to high-volume burnout.
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
Why use the Barbell and Handles in the same workout?
The barbell allows for maximum load on compound lifts for total strength, while handles provide a freer range of motion for isolation, giving you the best of both worlds for chest development.
Should I use Tonal's Dynamic Weight Modes?
Yes, for the Barbell Bench Press, try activating Chains mode to increase the challenge at the top of the movement where you are naturally strongest.
How do I adjust if the 30 minutes isn't enough?
Reduce the rest periods to 45 seconds between sets or use the Smart Bar's weight toggle to move quickly between the two barbell exercises without stopping.