Chest Strength Workout - 30min Advanced
This advanced strength session prioritizes raw power by utilizing heavy barbell compounds followed by high-volume isolation. You will target the pectorals and triceps through multiple angles to ensure total muscle fiber recruitment. This workout is designed to push your personal records using Tonal's dynamic weight features.
This session is for experienced lifters and athletes who want to increase their bench press numbers and tricep lockout strength. It is ideal for those comfortable with high-intensity barbell training on Tonal.
Equipment
Workout Plan
Rest 120-150s between heavy barbell sets, 60-90s for isolation moves, and 45s for the punch finisher.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter Mode and focus on an explosive drive off the chest.
Close Grip Barbell Bench Press
Triceps, Chest
Keep elbows tucked close to your ribs to shift the load onto your triceps.
Incline Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and squeeze the handles together at the top.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Use your core to stabilize and punch through the digital weight with maximum speed.
Triceps Extension
Triceps
Pull the rope apart at the bottom of the movement to fully engage the lateral head.
Why this order
The workout begins with heavy barbell compounds to leverage maximum digital resistance while the central nervous system is fresh. We group all barbell movements together for efficiency before transitioning to handles and ropes for isolation work. The final rotational punch serves as a metabolic finisher to exhaust any remaining glycogen in the triceps.
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
Which Tonal weight mode should I use for the Barbell Bench Press?
For pure strength, use Heavy Hitters or Eccentric mode. Eccentric mode will add weight on the way down, helping you build more muscle and control during the most critical part of the lift.
Can I swap the Rotational Punch if I feel too fatigued?
The Rotational Punch is meant to be a high-rep finisher. If your form breaks down, lower the digital weight significantly rather than swapping the move to keep the focus on explosive power.
Why are there so many barbell exercises back-to-back?
This is a programming strategy called equipment grouping. By performing all barbell moves first, we minimize transition time and keep the heart rate elevated while focusing on heavy loading.