Chest General Fitness Workout - 60min Advanced
Focus on total chest development and tricep strength with this advanced push-focused session. You will leverage the Tonal barbell for heavy foundational lifts before moving to targeted handle work for isolation and hypertrophy. This approach ensures maximum fiber recruitment across the entire pectoral group.
This is designed for experienced lifters looking to break through plateaus in their bench press and improve chest definition. It is ideal for athletes who want a professional-grade push day using both Tonal's bar and handle accessories.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s for handle accessories, and 30-45s for high-volume finishers.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's spotter mode to safely challenge your maximum strength on these heavy sets.
Close Grip Barbell Bench Press
Triceps, Chest
Keep elbows tucked close to your ribs to shift the digital weight specifically onto your triceps.
Standing Incline Press
Shoulders, Chest, Triceps
Press the handles upward and inward to fully contract the upper chest against the digital resistance.
Standing Chest Press
Chest, Triceps
Step forward to create a consistent pre-stretch in the cables before starting your first rep.
Reverse Grip Triceps Extension
Triceps, Forearms
Keep your palms facing up and lock your elbows to the sides for a focused tricep burn.
Skull Crusher
Triceps
Use the independent cables to ensure both arms are working equally throughout the entire rep.
Why this order
The workout begins with heavy barbell compounds to maximize mechanical tension while you are fresh. It then transitions to handle-based movements to utilize Tonal's constant digital tension for hypertrophy and finishes with isolation to induce metabolic stress. Exercises are grouped by accessory to minimize setup changes and maintain high intensity.
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 start with the barbell movements?
Starting with the barbell allows you to move the most weight safely, using Tonal's spotter mode to push your limits on the heavy foundational lifts while your central nervous system is fresh.
Can I use Dynamic Weight Modes like Eccentric?
Absolutely. Adding Eccentric mode to handle moves like the Bench Chest Fly helps create more micro-tears in the muscle for better growth by increasing resistance during the stretch phase.
What if the 5-rep weight feels too light?
Increase the weight manually using the touch screen or let Tonal's AI adjust. For advanced sessions, ensure you are reaching technical failure by the final rep of your set.