Chest Strength Workout - 20min Intermediate
This targeted upper body session focuses on building raw pressing power and triceps definition. You will progress from heavy compound movements to localized isolation work to ensure maximum muscle fiber recruitment. It is designed for those who want to see measurable strength gains in a compact timeframe.
This session is ideal for intermediate lifters or athletes like football players and swimmers who need explosive pushing power. It is perfect for anyone looking to increase their bench press PR using digital weight.
Equipment
Workout Plan
Rest 120 seconds between heavy bench press sets to maximize power. Rest 60 to 90 seconds for isolation and finishing moves.
Bench Press
Chest, Triceps, Abs
Enable Spotter Mode so you can safely challenge your limits on the digital weight without a partner.
Standing Chest Press
Chest, Triceps
Maintain a slight forward lean and keep constant tension on the cables throughout the entire press.
Bench Chest Fly
Chest, Shoulders
Focus on a wide arc and use Tonal's eccentric mode to feel the deep stretch at the bottom of the movement.
Skull Crusher
Triceps
Keep your elbows pinned in place and use the smart handles to focus exclusively on triceps extension.
Why this order
We lead with the heavy Bench Press to prioritize maximum force production while the central nervous system is fresh. The transition to standing presses adds a stability component before finishing with isolation movements like flies and skull crushers to maximize metabolic stress. This sequence ensures you hit both the primary strength goals and the secondary hypertrophy targets.
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 select the weight for my first set?
Tonal will automatically suggest a starting weight based on your profile, but feel free to adjust the digital dial if you find you can comfortably perform more than the prescribed reps.
Is Spotter Mode necessary for this workout?
It is highly recommended for the heavy Bench Press sets, as it provides a safety net that allows you to push toward failure without needing a physical spotter.
Can I perform this session if I am focusing on weight loss?
Absolutely, though the primary goal is strength, the high intensity of these compound movements helps maintain muscle mass while in a caloric deficit.
How often should I repeat this chest and triceps routine?
For best results, aim for twice a week with at least 48 to 72 hours of recovery between sessions to allow the chest and triceps to repair.