Chest Power Workout - 60min Advanced
Develop explosive upper body strength and density with this advanced chest and triceps session. You will leverage Tonal's digital weight to move heavy loads with max intent before moving into high-velocity rotational and stability movements. This program is designed to bridge the gap between raw laboratory strength and functional athletic power.
This is for advanced lifters and athletes, particularly those in combat sports or football, who want to increase their punching power and bench press explosiveness. It is ideal for Tonal users who have mastered the basic movements and are ready for high-intensity power training.
Equipment
Workout Plan
Rest 120-150s between heavy barbell sets, 60-90s for accessories, and 30-45s for the final finishers.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar to mid-chest and drive upward with maximum explosive intent on every rep.
Wide Grip Barbell Bench Press
Chest, Triceps
Widen your grip on the bar to emphasize the outer pecs while maintaining a stable arch on the bench.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Brace your core against the digital weight to maintain balance on one leg while you press.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and rotate your torso to throw the handle forward with maximum velocity.
Inline Chest Press
Chest, Triceps, Abs
Drive the handles upward and slightly together to fully contract the upper chest fibers.
Bench Chest Fly
Chest, Shoulders
Control the descent to feel a deep stretch in the pecs before bringing the handles back together.
Why this order
The workout begins with heavy barbell compound movements to maximize central nervous system recruitment and power output while you are fresh. We then transition to handle-based movements that challenge stability and rotational velocity to build functional power. Finally, we finish with high-volume isolation work to drive metabolic stress and hypertrophy in the chest and 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
What if the 3-rep sets feel too light initially?
Since this is a power session, focus on the speed of the bar rather than just the weight. If you can maintain high velocity, use Tonal's 'Weight Dial' to increase the resistance by 2-5 pounds until the third rep feels challenging but remains fast.
Can I use Spotter Mode on the heavy barbell sets?
Yes, absolutely. Because we are working in low rep ranges with high intent, turning on Spotter Mode is recommended so you can push to your limit safely if your bar speed significantly slows down.
Should I use any of the dynamic weight modes?
For the first three barbell exercises, 'Chains' or 'Eccentric' mode can be highly effective for power development. Chains will help you accelerate through the top of the movement, while Eccentric will help build the muscle density required to handle heavier loads.