Chest Strength Workout - 20min Advanced
This high-intensity session prioritizes raw pressing power through a combination of heavy horizontal and incline movements. You will utilize advanced Tonal resistance to safely exhaust your chest and triceps within a condensed timeframe. It is specifically designed for experienced lifters looking to break through strength plateaus.
This workout is for advanced athletes and lifters who need an efficient, high-stimulus chest day. It is ideal for those focused on increasing their total pressing volume or building dense upper-body mass.
Equipment
Workout Plan
Rest 120-180 seconds between heavy Bench Press sets. For the incline press and flies, keep rest to 60-90 seconds. Limit rest to 45 seconds for the finisher.
Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter Mode so you can safely push your limits on the heavy digital weight.
Standing Incline Press
Shoulders, Chest, Triceps
Maintain a rigid core to resist the cable tension as you press upward and inward toward your midline.
Bench Chest Fly
Chest, Shoulders
Use a slow eccentric to feel the stretch across your pecs before squeezing the handles together at the top.
Skull Crusher
Triceps
Keep your elbows pinned toward the ceiling and use the constant cable tension to burn out the triceps.
Why this order
We lead with the Bench Press to maximize motor unit recruitment while your central nervous system is fresh. The transition to the Standing Incline Press adds a stability challenge before moving into isolation flies to maximize the stretch-mediated hypertrophy. We finish with a high-rep triceps isolation to ensure complete muscle fiber exhaustion and 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 any dynamic weight modes for this workout?
Yes, for the Bench Press, enabling Eccentric Mode will add extra resistance on the lowering phase to maximize strength gains and mechanical tension.
What should I do if the weight feels too light on the high-rep finisher?
Tonal's AI will adjust, but you can manually increase the digital weight by tapping the screen to ensure you reach near-failure by the 15th rep.
How often should I perform this specific advanced chest routine?
Given the high intensity and strength focus, perform this once or twice a week with at least 48 to 72 hours of recovery between sessions to allow for muscle repair.