Chest Power Workout - 60min Advanced
Develop explosive upper body force and dense muscle definition with this advanced chest and triceps protocol. You will utilize high-intensity barbell complexes followed by unstable standing presses and targeted isolation work to peak your pushing power. This session demands maximum intent on every rep to capitalize on Tonal digital weight resistance.
This is designed for experienced lifters and athletes looking to improve their horizontal pushing speed and lockout strength. It is ideal for those prepping for powerlifting meets or sports requiring explosive upper body contact.
Equipment
Workout Plan
Rest 120-180s between heavy barbell sets to ensure maximum power output, 60-90s for accessory movements, and 30-45s for high-rep finishers.
Barbell Bench Press
Chest, Triceps, Abs
Drive the bar up explosively while engaging Tonal's Spotter mode for maximum safety on these low-rep sets.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked toward your ribs to shift the load heavily onto the triceps for a powerful lockout.
Incline Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and focus on the deep stretch at the bottom of the movement.
Standing Incline Press
Shoulders, Chest, Triceps
Press the handles upward and together at the top, focusing on the squeeze in your upper pectorals.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Engage your core to resist the cable pull while maintaining a stable upright posture on one leg.
Middle Chest Fly
Chest, Shoulders
Bring the handles together in front of your chest as if you are hugging a large tree to finish the pec burnout.
Triceps Extension
Triceps
Pull the rope apart at the bottom of the movement to maximize the engagement of the lateral head of the triceps.
Overhead Triceps Extension
Triceps
Keep your elbows pointed forward and extend the rope fully above your head for a deep triceps contraction.
Why this order
We lead with heavy barbell compounds using the straight bar to maximize neurological output and mechanical tension when you are freshest. Transitioning to handle-based isolation and unilateral stability work forces the core and smaller stabilizers to support high-force output before finishing with rope-based triceps burnout. This progression moves from multi-joint power to high-volume metabolic stress.
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 Tonal's Chains or Spotter mode for the heavy presses?
Absolutely, Spotter mode is recommended for the 3-rep barbell sets to ensure you can reach true failure safely, while Chains can add a dynamic power element to the lockout.
Can I swap the barbell for handles if my wrists are bothering me?
Yes, but the barbell allows for higher absolute loading; if you switch, use Tonal's Smart Handles and focus on a slow eccentric to maintain intensity.
Why are the reps so low on the initial exercises?
The low rep range (2-5 reps) is specifically programmed to target myofibrillar hypertrophy and neurological power, allowing you to move heavier digital weight with maximum velocity.