Chest Power Workout - 30min Intermediate
This high-intensity session prioritizes explosive power and pressing strength for your chest and triceps. You will start with heavy barbell compounds to tax the central nervous system before moving into targeted accessories to build muscle density. This routine is designed to improve your rate of force development and pushing speed.
Intermediate lifters and athletes looking to improve their bench press explosive strength or sports-specific pushing power. It is perfect for those who want a scientifically structured power session in a short window.
Equipment
Workout Plan
Rest 120-150s between heavy barbell sets, 60-90s for cable accessories, and 45s for the final triceps burnout.
Barbell Bench Press
Chest, Triceps, Abs
Drive the bar up aggressively while keeping your shoulder blades pinned firmly against the bench.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the load onto the triceps.
Tall Kneeling Single Arm Chest Press
Chest, Triceps, Obliques
Resist the cable's rotation by keeping your hips and shoulders square as you press.
Triceps Extension
Triceps
Pin your elbows to your sides and pull the rope apart at the bottom for peak contraction.
Why this order
This workout follows a classic power-building structure by starting with low-rep, high-force barbell movements to maximize neural drive. We then transition to unilateral and cable-based exercises to address strength imbalances and finish with high-volume isolation to ensure total muscle fatigue. Using the same accessories in blocks minimizes transition time and keeps your heart rate elevated.
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 if the digital weight feels too heavy for the 3-rep sets?
Tonal will automatically adjust based on your strength, but for power sets, prioritize bar speed. If you feel your speed slowing down significantly, manually lower the weight by 5-10 pounds.
Should I use any of Tonal's dynamic weight modes?
Yes, for the Barbell Bench Press, consider turning on 'Chains' or 'Spotter' mode to safely push your limits during the low-rep power sets.
Can I swap the Standing Chest Press for another movement?
The Standing Chest Press is chosen for its stability requirements and explosive potential, but if you have limited space, the Seated Bench Press is a viable alternative.