Chest Power Workout - 45min Intermediate
Develop explosive upper body strength with this targeted chest and triceps power session. You will lead with heavy barbell movements to recruit maximum muscle fibers before transitioning to high-intensity handle work. This workout is designed to increase your horizontal pressing force and triceps lockout strength.
This is designed for intermediate lifters and athletes, such as football players or powerlifters, who want to increase their bench press numbers and explosive pushing power.
Equipment
Workout Plan
Rest 120-150s between heavy barbell sets, 60-90s between handle accessories, and 30s before the final finisher.
Barbell Bench Press
Chest, Triceps, Abs
Drive the bar up aggressively while keeping your feet planted firmly to maximize power transfer.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked to your ribs to maximize triceps recruitment and lockout power.
Single Arm Bench Press
Chest, Triceps, Obliques
Engage your core to resist rotation as you press the handle toward the ceiling.
Standing Chest Press
Chest, Triceps
Step forward into a staggered stance and punch the handles forward with explosive intent.
Middle Chest Fly
Chest, Shoulders
Squeeze your chest at the center and maintain a slight bend in your elbows throughout.
Triceps Kickback
Triceps
Lock your shoulder in place and extend the handle back until your arm is completely straight.
Why this order
This session follows a compound-to-isolation structure, starting with high-CNS demand barbell movements to build raw power. Exercises are grouped by accessory to minimize equipment transitions, moving from the straight bar to handles for unilateral and high-volume hypertrophy work.
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
How heavy should I go on the 3-rep barbell sets?
Tonal will suggest a weight based on your strength score, but for power, you should move the bar as fast as possible on the way up while maintaining control.
Can I use Spotter Mode on the Barbell Bench Press?
Yes, always enable Spotter Mode during heavy barbell sets so you can push to your limit safely without needing a human partner.
Why are the rep ranges so different across the exercises?
Low reps on barbell lifts prioritize neurological power, while higher reps on the handle moves build the muscle size necessary to support those big lifts.
What if the 20-rep finisher feels too easy?
Increase the digital weight manually or focus on an extremely slow 3-second negative to increase the time under tension.