Chest General Fitness Workout - 45min Beginner
This beginner-friendly session builds a powerful upper body by focusing on the pectorals and triceps through a strategic mix of heavy bar work and precise handle movements. You will start with foundational compound lifts before moving into isolation exercises that define the arms and chest. This routine is designed to improve pressing strength while building a well-proportioned physique.
This workout is ideal for beginner athletes or fitness enthusiasts who want to build a solid foundation in pushing strength. It is specifically tailored for those looking to improve upper body aesthetics and bench press mechanics.
Equipment
Workout Plan
Rest 90 seconds after heavy barbell sets, 60 seconds between handle compound moves, and 45 seconds for isolation finishers.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter mode to ensure you can push to failure safely on your heaviest sets.
Standing Chest Press
Chest, Triceps
Maintain a staggered stance to stay stable as the digital weight pulls you back toward the column.
Inline Chest Press
Chest, Triceps, Abs
Press the smart handles at a 45-degree upward angle to focus on the upper fibers of the chest.
Triceps Kickback
Triceps
Fully extend your arms and hold the contraction for one second to maximize tricep engagement.
Reverse Grip Triceps Extension
Triceps, Forearms
Use an underhand grip to change the emphasis and finish with a high-volume tricep burnout.
Skull Crusher
Triceps
Keep your elbows fixed in space and pointed at the ceiling to isolate the triceps effectively.
Why this order
We start with the barbell bench press to move the most weight while your central nervous system is fresh. We then transition to handle variations for increased range of motion and finish with high-rep isolation exercises to ensure complete metabolic fatigue in the triceps.
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?
Tonal will suggest a weight based on your initial assessment. If you are new to the barbell, start with a weight where you can comfortably complete all 8 reps with perfect form before letting the digital weight increase.
Can I do the bench exercises if I don't have the Tonal bench?
Yes, you can substitute the bench press with a floor press or use the standing chest press variations included in this workout to achieve similar muscle activation.
Why are the repetitions higher on the triceps exercises?
Higher reps at the end of the session are designed to increase blood flow to the triceps, which helps with muscle growth and endurance after the heavy lifting is finished.