Chest Power Workout - 45min Intermediate
Develop explosive upper body strength with this intermediate chest and triceps session. You will use a combination of heavy compound presses and high-velocity movements to maximize force production. This workout is perfect for athletes who need to improve their pushing power and lockout strength.
This workout is ideal for intermediate lifters and contact sport athletes who want to improve their bench press max and explosive pushing capability. It is specifically designed for those who have mastered Tonal's basic movements and want to transition into power-based training.
Equipment
Workout Plan
Rest 120s between heavy power sets (Bench Press, Standing Press), 60-90s for secondary compound and accessory work, and 30s for the finisher.
Bench Press
Chest, Triceps, Abs
Explode upward with maximum intent while Tonal's digital weight provides smooth resistance throughout the press.
Standing Chest Press
Chest, Triceps
Engage your core to resist the cables pulling you back as you drive forward with power.
Standing Incline Press
Shoulders, Chest, Triceps
Drive the handles upward and together at eye level to fully engage the upper pectoral muscles.
Single Arm Bench Press
Chest, Triceps, Obliques
Focus on keeping your hips level on the bench while the unilateral load tries to rotate your torso.
Middle Chest Fly
Chest, Shoulders
Maintain a slight bend in the elbows and feel the stretch at the bottom before squeezing the handles together.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and rotate your hip to generate explosive force through the handle on every rep.
Standing Overhead Press
Shoulders, Triceps
Keep your ribs tucked and drive the handles vertically toward the ceiling without arching your back.
Skull Crusher
Triceps
Keep your elbows fixed in space as you hinge at the joint to lower the handles toward your temples.
Why this order
We start with high-intensity power sets on the bench to recruit the most motor units while fresh. We then move into standing presses to challenge core stability under load before finishing with isolation movements and an explosive punch to burn out the triceps.
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 Spotter Mode for the 3-rep sets?
Yes, always enable Spotter Mode on Tonal for heavy low-rep power sets to ensure you can safely complete your final reps with maximum intensity.
What if I cannot maintain explosive speed on every rep?
If you feel your movement slowing down significantly, lower the weight by 1-2 lbs using the handle button to ensure you are training power, not just grinding out reps.
How often should I perform this power session?
Because power training is taxing on the central nervous system, aim for once per week, ensuring you have at least 48-72 hours of recovery before another heavy pushing day.