Chest General Fitness Workout - 45min Advanced
This advanced upper body session prioritizes chest hypertrophy and triceps definition through a blend of heavy barbell lifts and targeted isolation. You will navigate from high-tension compound presses to high-volume rope finishers to maximize your time on Tonal. It is designed for experienced lifters looking to push their pushing strength to the next level.
This session is designed for advanced athletes aiming to increase their pressing power and upper body aesthetics. It is ideal for lifters who have mastered Tonal's basic movements and want to explore high-intensity variables.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s for handle accessories, and 30s for rope finishers.
Barbell Bench Press
Chest, Triceps, Abs
Engage Spotter Mode and focus on an explosive drive off the chest while keeping your feet planted.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps engagement and minimize shoulder strain.
Bench Press
Chest, Triceps, Abs
Use the independent handle cables to ensure both sides are working equally through the full range.
Bench Chest Fly
Chest, Shoulders
Control the eccentric phase of the digital weight to feel a deep stretch across your pecs at the bottom.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Engage your core to resist the cable pull while balancing on one leg for total body integration.
Skull Crusher
Triceps
Keep your upper arms vertical and still, moving only from the elbows to isolate the triceps.
Triceps Extension
Triceps
Pull the rope ends apart at the bottom of the movement to maximize the peak triceps contraction.
Overhead Triceps Extension
Triceps
Fully extend your arms toward the ceiling and keep your ribs tucked to avoid arching your back.
Why this order
The workout begins with heavy barbell compounds to maximize mechanical tension while you are fresh. We then transition to handles for stability and unilateral work, finishing with high-rep rope isolation to drive metabolic stress. This sequence ensures every fiber of the chest and triceps is fully fatigued.
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
Can I use Spotter Mode on the heavy sets?
Yes, Tonal's Spotter Mode is highly recommended for the Barbell Bench Press to ensure you can reach true failure safely without a human partner.
Why the transition from Barbell to Handles?
Starting with the Barbell allows for maximum load and total output, while Handles provide a greater range of motion and specific unilateral stability challenges.
What if I can't finish the high-rep finishers?
Use Tonal's digital weight to drop 1-2 lbs mid-set, or enable Burnout Mode to help you maintain form while crossing the finish line.