Chest Strength Workout - 20min Intermediate
This efficiency-focused session targets your chest and triceps with a heavy compound-to-isolation progression. You will start with max-effort barbell work to drive raw strength before moving into higher-volume cable presses and extensions for muscle growth. This session is designed to maximize digital resistance for a high-intensity push workout in twenty minutes.
This workout is ideal for intermediate lifters or fitness enthusiasts looking to increase their bench press power while refining upper body definition. It is perfect for those who want a high-impact strength session within a limited timeframe.
Equipment
Workout Plan
Rest 120 seconds between heavy barbell sets and 60 to 90 seconds between accessory movements to ensure full recovery.
Barbell Bench Press
Chest, Triceps, Abs
Activate Tonal Spotter mode to safely challenge your maximum strength on the final set.
Inline Chest Press
Chest, Triceps, Abs
Use Tonal Eccentric mode to control the downward phase for a full three seconds.
Triceps Extension
Triceps
Keep your elbows pinned to your sides to maximize tension on the triceps throughout the cable path.
Single Arm Triceps Extension
Triceps
Focus on the full lockout at the bottom to target the long head of the triceps with digital resistance.
Why this order
The workout begins with the Barbell Bench Press to recruit the most muscle fibers while you are fresh and capable of moving peak weight. We then move into handle-based chest presses for improved range of motion and finish with rope-based isolation to target the triceps specifically. This compound-to-isolation approach ensures you maximize strength output early and metabolic stress late in the session.
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 heavy should I go on the initial Barbell Bench Press?
You should select a weight where the 5th rep is difficult but you can still maintain control; Tonal will suggest a starting weight based on your strength score.
Can I use Burnout mode for the tricep extensions?
Yes, Burnout mode is excellent for the final set of Single Arm Triceps Extensions to fully exhaust the muscle as the digital weight reduces automatically.
Is the bench required for this entire workout?
The bench is required for the first two movements to provide the stability needed for heavy horizontal pushing, but the final tricep moves are done standing.
How often should I perform this specific chest session?
For best results in a strength phase, perform this workout once or twice per week with at least 48 hours of rest between chest-focused sessions.