Chest General Fitness Workout - 45min Beginner
Build a strong and defined upper body with this beginner-focused chest and triceps session. You will use a combination of stable barbell presses and accessory handle work to maximize chest development. This session is designed to establish foundational pushing strength while introducing varied rep ranges for muscle growth.
This workout is designed for beginner athletes looking to improve their bench press and build upper body size. It is also suitable for those who want a structured, easy-to-follow routine for general fitness and aesthetic goals.
Equipment
Workout Plan
Rest 90 seconds between your barbell bench press sets. For all handle and rope exercises, maintain a 60 second rest period to keep your muscles under tension.
Barbell Bench Press
Chest, Triceps, Abs
Use Tonal's Spotter Mode to push your limits safely on your final reps.
Bench Press
Chest, Triceps, Abs
Focus on the independent movement of the handles to ensure both sides engage equally.
Inline Chest Press
Chest, Triceps, Abs
Maintain a steady tempo and push the handles toward the center at the top.
Bench Chest Fly
Chest, Shoulders
Keep a slight bend in your elbows and feel the stretch across your chest muscles.
Skull Crusher
Triceps
Keep your elbows fixed in place while hinging at the joint to lower the handles.
Triceps Extension
Triceps
Pull the rope apart at the bottom to maximize the contraction in your triceps.
Overhead Triceps Extension
Triceps
Engage your core to keep your torso upright as you extend the rope overhead.
Why this order
This workout follows a classic compound-to-isolation progression. We start with the barbell for maximum stability and load, then transition to handles for greater range of motion and unilateral balance. We conclude with rope isolation to target the triceps when the chest is already 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
What weight should I start with if I have never used the Barbell?
Since Tonal uses digital weight, start with the recommended weight from your initial strength assessment and let the AI adjust based on your power output.
Can I substitute the bench exercises if I do not have a bench?
While the bench is ideal for these specific IDs, you can use the floor press versions, but the range of motion will be slightly more limited.
How often should I perform this specific chest and triceps workout?
For optimal results in general fitness, perform this session 1 to 2 times per week with at least 48 hours of recovery between sessions.