Chest Power Workout - 30min Intermediate
This high intensity session focuses on explosive pushing mechanics to build a powerful chest and triceps. By combining heavy barbell work with high volume handle accessories, you will maximize recruitment and metabolic stress. It is designed for athletes who need functional pressing power and a defined upper body.
This is perfect for intermediate lifters and contact sports athletes looking to increase their explosive striking and pushing force. It is also ideal for anyone wanting to break through a bench press plateau.
Equipment
Workout Plan
Rest 120s between heavy barbell sets to maintain power output, 60-90s for handle accessories, and 30s before the finisher.
Barbell Bench Press
Chest, Triceps, Abs
Drive the bar up aggressively to trigger Tonal power response and maximize motor unit recruitment.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked tight to your ribcage to shift the power demand onto your triceps.
Inline Chest Press
Chest, Triceps, Abs
Maintain a steady tempo and use the handles to find a natural pressing path for your shoulders.
Bench Chest Fly
Chest, Shoulders
Control the descent to feel a deep stretch in your pec fibers while maintaining a slight bend in the elbows.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and explode through the punch using your core to drive the digital weight forward.
Skull Crusher
Triceps
Keep your upper arms vertical and fixed in place as you extend the handles toward the ceiling.
Why this order
The workout begins with heavy barbell pressing to prioritize motor unit recruitment while the nervous system is fresh. We then move to handles for higher volume to target hypertrophy and finish with a rotational punch to bridge the gap between static strength and dynamic power.
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
Can I use Spotter Mode on the heavy barbell sets?
Yes, Spotter Mode is highly recommended for the 3-rep and 5-rep barbell sets so you can push to your limit safely without a human partner.
What if the weight feels too light on the power sets?
Ensure you are moving the bar with maximum velocity on the upward phase; Tonal tracks your power output to ensure you are working with sufficient intensity.
How do I adjust the arms for the chest flys?
Position the Tonal arms at chest height and set them wide enough so the cables provide constant tension through the entire arc of the movement.