Chest Strength Workout - 20min Advanced
This high-intensity session prioritizes maximal force production through heavy barbell compounds and targeted triceps isolation. You will utilize Tonal's digital weight to challenge your muscular endurance and peak strength. It is a focused, efficient routine designed for lifters looking to increase their bench press numbers.
Ideal for advanced lifters and powerlifters who need a time-efficient but heavy push session. It is specifically designed for those looking to improve lockout strength and chest density.
Equipment
Workout Plan
Rest 120-150s between heavy barbell sets, 90s for standing presses, and 60s for the triceps finisher.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter Mode and focus on an explosive upward drive from the chest.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the load onto your triceps.
Overhead Triceps Extension
Triceps
Fully extend the rope at the top to maximize the contraction in the long head of the triceps.
Why this order
The routine follows a compound-to-isolation progression, starting with the heaviest barbell movements to take advantage of fresh ATP stores. We group the barbell exercises first to minimize equipment changes, then move to handles and ropes to increase the range of motion and metabolic stress. This ordering ensures you hit your high-threshold motor units early before finishing with hypertrophy-focused volume.
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 any Tonal Dynamic Weight Modes?
Yes, for the Barbell Bench Press, consider using Eccentric Mode to build more strength on the lowering phase, but ensure Spotter Mode is also active.
How do I determine my starting weight for such low reps?
Tonal will suggest a weight based on your previous lifts. For the 4-rep sets, ensure the weight feels like an 8 or 9 on the RPE scale.
Can I substitute the Barbell Bench Press with Handles?
While you can, the Barbell allows for higher absolute loading which is critical for this specific strength goal.
Why is there such a high rep count on the last exercise?
The final triceps extension acts as a finisher to drive blood flow and metabolic stress into the muscle after the heavy mechanical tension of the bench press.