Chest Strength Workout - 20min Advanced
Build massive pressing power with this advanced chest and triceps session focused on heavy barbell compounds. By transitioning from wide-grip strength work to close-grip triceps dominance, you will maximize muscle fiber recruitment and mechanical tension. This workout is designed for experienced lifters looking to shatter plateaus using Tonal digital loading.
This is for the advanced lifter or powerlifter who wants to increase their bench press strength and improve lockout power. It is ideal for athletes requiring explosive upper body force for sports like football or shot put.
Equipment
Workout Plan
Rest 120-180s between heavy barbell sets to ensure full ATP recovery. Take 60-90s between isolation sets.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor and maintain a slight arch to optimize your leverage against the digital weight.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs and engage Tonal Spotter Mode as you push near failure.
Middle Chest Fly
Chest, Shoulders
Maintain a soft bend in the elbows and squeeze the handles together at the top to peak the chest contraction.
Why this order
We lead with the Barbell Bench Press to prioritize maximum force production while the central nervous system is fresh. We then move into close-grip work and skull crushers to consolidate triceps volume before finishing with a handle-based fly to maximize the chest stretch. This sequence moves from high-stability barbell work to targeted isolation to ensure total muscle fatigue.
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 should I choose my starting weight for these heavy sets?
Since this is a strength session, use Tonal's suggested weight but consider adding 2-5 lbs via the display if you feel you can maintain perfect form for the 5-rep sets.
Is it okay to use the Smart Bar for most of the workout?
Yes, the first three movements are optimized for the bar to allow for heavier loading. You will only switch to handles for the final fly exercise to allow for a deeper range of motion.
Should I turn on any Dynamic Weight Modes?
For the Barbell Bench Press, try Eccentric Mode to build more strength on the lowering phase of the lift, or Chains Mode to challenge your lockout power.