Chest Power Workout - 45min Advanced
This advanced power session focuses on explosive pressing and high-velocity movements to maximize chest and triceps output. You will start with heavy barbell compounds to prime the nervous system before moving into high-intensity isolation work. This workout is designed to increase your raw pushing force and lockout speed.
This workout is for advanced lifters and athletes, such as football players or competitive lifters, who need to improve their explosive horizontal pressing power.
Equipment
Workout Plan
Rest 120-180 seconds between heavy barbell sets to ensure full ATP recovery. Rest 60-90 seconds for handle and rope accessories.
Barbell Bench Press
Chest, Triceps, Abs
Focus on maximum explosive speed on the ascent while utilizing Tonal's Spotter Mode for safety.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs and use Eccentric Mode to load the triceps on the way down.
Bench Press
Chest, Triceps, Abs
Use the independent smart handles to prevent your dominant side from taking over during the drive.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in the elbows and squeeze the handles together at the top to peak the chest contraction.
Triceps Extension
Triceps
Apply Chains Mode to increase resistance at the bottom for a localized triceps burnout.
Overhead Triceps Extension
Triceps
Keep your upper arms pinned to your ears and pull the rope apart at the top of the extension.
Why this order
The routine begins with low-rep barbell compounds to exploit the Power-Velocity curve when you are freshest. We transition from bar-based movements to independent handles to improve stabilizers, ending with rope-based isolation to fully exhaust the triceps with higher volume.
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
Should I use Dynamic Weight modes like Burnout for the power sets?
For the initial 5x3 sets, prioritize Spotter Mode rather than Burnout to ensure you can move the weight with maximum velocity on every rep.
How do I determine the right weight for the Rotational Punch?
Since this is a power move, the weight should be light enough to move fast but heavy enough to require full core engagement. Tonal will suggest a weight, but feel free to adjust to maintain speed.
Can I swap the Barbell Bench for the Handle Bench Press?
While the handle version is excellent, the Barbell Bench Press allows for higher absolute loading which is critical for this power-focused session.