Chest Power Workout - 30min Advanced
This advanced power session targets your chest and triceps with high-intensity barbell movements. By focusing on explosive intent and low rep ranges, you will build significant pressing speed and strength. The workout finishes with handle-based isolation work to ensure complete muscular fatigue.
This workout is designed for advanced lifters and athletes, such as football players or powerlifters, who want to increase their horizontal pressing speed and raw power. It is ideal for those looking to break through strength plateaus.
Equipment
Workout Plan
Rest 120s between heavy barbell sets for ATP recovery, 60s between handle accessories, and 30s for isolation finishers.
Barbell Bench Press
Chest, Triceps, Abs
Explode the bar away from your chest as fast as possible while maintaining control.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked near your ribs to maximize triceps recruitment on the digital bar.
Standing Chest Press
Chest, Triceps
Maintain a strong staggered stance to resist the cable pull and focus on a powerful punch forward.
Middle Chest Fly
Chest, Shoulders
Squeeze your chest at the center of the movement and use Tonal's constant tension to avoid resting at the top.
Why this order
The session begins with heavy barbell compounds to maximize motor unit recruitment while the nervous system is fresh. We then transition to handle-based isolation exercises that utilize different angles to fully exhaust the chest and triceps. This sequence ensures you move the most weight early on before finishing with metabolic stress.
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 select for the 3-rep power sets?
Trust Tonal's suggested weight but feel free to use the weight dial to increase it if the first rep doesn't feel challenging enough for a power focus.
Can I use Spotter Mode on the barbell bench press?
Yes, Spotter Mode is highly recommended for low-rep sets to ensure you can push with maximum explosive intent safely.
Why are the reps so low for the first two exercises?
Power training requires moving heavy loads with maximum velocity, which is best achieved in the 1-5 rep range to prevent fatigue from slowing your movement.