Chest Power Workout - 45min Intermediate
Develop explosive upper body power and thick triceps with this intermediate pressing session. We lead with heavy barbell movements to prime the nervous system before moving into high-volume isolation work. You will use a variety of Tonal accessories to hit the chest from multiple angles for a complete pump.
Perfect for athletes looking to improve their bench press numbers or individuals aiming for a more defined chest and arms. It is ideal for those who have mastered basic form and want to explore power-based rep ranges.
Equipment
Workout Plan
Rest 120s between heavy barbell sets, 60-90s between handle accessories, and 45s for rope finishers.
Barbell Bench Press
Chest, Triceps, Abs
Drive the bar up explosively while Tonal's digital weight remains consistent through the lift.
Close Grip Barbell Bench Press
Triceps, Chest
Keep elbows tucked to your sides to maximize triceps engagement on the straight bar.
Standing Chest Press
Chest, Triceps
Lean slightly forward and use Tonal's dynamic weight to challenge your stability at the peak.
Tall Kneeling Single Arm Chest Press
Chest, Triceps, Obliques
Engage your core to resist the cable's pull and prevent your torso from rotating.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in the elbows and feel the stretch across your chest at the bottom.
Skull Crusher
Triceps
Lower the handles toward your temples with a slow, controlled negative to engage the eccentric mode.
Triceps Extension
Triceps
Keep your upper arms pinned to your ribs as you pull the rope apart at the bottom.
Overhead Triceps Extension
Triceps
Focus on a full stretch at the bottom of the movement, using the rope to clear your head.
Why this order
This workout follows a classic powerlifting-to-bodybuilding progression, starting with low-rep barbell power sets to maximize motor unit recruitment. We then transition to handle-based movements for stability and finish with high-volume rope work to exhaust the triceps. This structure ensures you move the most weight while fresh and achieve metabolic stress at the end.
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 power sets?
Tonal will automatically suggest a weight based on your 1-rep max, but for the 3-rep power sets, ensure you feel like you could do 1-2 more reps with perfect form.
Can I use the smart handles for the barbell bench press?
This workout is specifically designed for the straight bar to allow for maximum power output, but you can swap to handles if you prefer a more natural wrist path.
How do I engage the power focus on Tonal?
Focus on the concentric or upward phase of the lift, moving the weight as fast as possible while maintaining control to trigger Tonal's power-tracking metrics.