Chest Strength Workout - 20min Intermediate
Focus on maximum force production with this heavy-hitting chest and triceps session. By transitioning from heavy barbell compounds to focused handle isolations, you will develop a powerful upper body and improve your lockout strength. This workout utilizes Tonal's digital weight to keep you pinned to the bench for maximum stability.
This is ideal for intermediate lifters or athletes like football players looking to increase their horizontal pressing power. It's a perfect condensed session for those who want a high-intensity push day in under 20 minutes.
Equipment
Workout Plan
Rest 120-150s between heavy barbell sets to ensure full recovery. Reduce rest to 60-90s for the isolation exercises to maintain intensity.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor to create total-body tension against the digital weight.
Close Grip Barbell Bench Press
Triceps, Chest
Keep elbows tucked to your ribs to maximize tricep recruitment with Tonal's steady resistance.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in the elbows and feel the stretch at the bottom of the cable path.
Skull Crusher
Triceps
Lower the handles toward your forehead while keeping your upper arms vertical and still.
Why this order
We start with the Barbell Bench Press to move the most weight when you are freshest, followed by the Close Grip variation to transition focus toward the triceps. Finishing with Handle-based isolation movements allows for a greater range of motion and a deep stretch that complements the heavy pressing.
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 Spotter Mode for the heavy barbell sets?
Yes, Spotter Mode is highly recommended for the Barbell Bench Press so you can safely push to your limit without a human partner.
How do I determine my starting weight for the 5-rep sets?
Tonal suggests a weight based on your strength score, but aim for a load where you could perform 6-7 reps if pushed, ensuring high-quality power on all 5 reps.
Why are the rep ranges different for each exercise?
Lower reps on compounds build raw strength and neural drive, while higher reps on isolations like Flys and Skull Crushers promote hypertrophy and joint health.
Can I swap the handles for the bar on Skull Crushers?
You can, but the handles allow for a more natural wrist position and a deeper range of motion, which is better for isolating the triceps after heavy pressing.