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Chest General Fitness Workout - 30min Advanced

This advanced push session maximizes chest and triceps development through a mix of heavy barbell work and precision cable isolation. You will leverage Tonal's dynamic resistance to tax your muscles across multiple angles for total upper body definition. This workout is specifically designed to build foundational strength while finishing with high-volume hypertrophy work.

This is for advanced lifters or athletes who want to increase their horizontal pressing power and triceps density. It is perfect for those who are comfortable with quick equipment transitions and looking for a high-intensity 30-minute session.

30mDuration
6Exercises
17Total Sets
Chest, TricepsMuscles

Equipment

StraightBarHandles

Workout Plan

Rest 90-120s between heavy barbell sets, 60-90s for secondary compound lifts, and 45s for isolation finishers.

StraightBar
Superset
Barbell Bench Press

Barbell Bench Press

Chest, Triceps, Abs

Drive your shoulder blades into the bench and explode upward against Tonal's digital resistance.

4 x 6

Barbell Skull Crusher

Triceps

Keep your elbows narrow and pointed toward the ceiling to maximize triceps engagement with the bar.

3 x 8
Handles
Superset
Standing Incline Press

Standing Incline Press

Shoulders, Chest, Triceps

Press the handles upward at a 45-degree angle while maintaining a rock-solid core.

3 x 10

Standing Chest Press

Chest, Triceps

Control the cables on the way back to keep constant tension on the chest through the full range.

3 x 10
Handles
Superset

Bench Chest Fly

Chest, Shoulders

Maintain a slight bend in your elbows and focus on the stretch at the bottom of the movement.

2 x 12

Reverse Grip Triceps Extension

Triceps, Forearms

Squeeze your triceps hard at the bottom of every rep to fully utilize Tonal's variable weight.

2 x 15

Why this order

We lead with heavy barbell compounds to maximize motor unit recruitment while you are fresh and capable of moving the highest loads. The workout then transitions to handle-based movements to utilize Tonal's constant tension for isolation and horizontal stability. This progression from high-load stability to high-volume accessory work ensures a comprehensive stimulus for both strength and muscle endurance.

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Frequently Asked Questions

Can I use Spotter Mode for the heavy barbell sets?

Yes, absolutely. Spotter Mode is highly recommended for the Barbell Bench Press so you can safely push to failure on your heavy sets of six.

Why are the rep ranges so different for the triceps moves?

The Skull Crusher is programmed as a heavier technical move for mechanical tension, while the Reverse Grip Extension uses higher volume to flush the muscle with blood and finish the session.

Is it okay to swap the bar for handles on the bench press?

While you can use handles, the barbell allows you to recruit more stability and move heavier digital weight, which is the primary goal of the opening compound lift for advanced athletes.