Chest Strength Workout - 30min Intermediate
Build serious pushing power and upper body mass with this focused chest and triceps session. By combining heavy barbell compounds with high-tension handle isolation, you will challenge your muscle fibers through multiple planes of motion. This workout is perfect for those looking to break through bench press plateaus using Tonal's consistent digital resistance.
This workout is designed for intermediate lifters and athletes, such as powerlifters or rugby players, who need to improve their horizontal pressing power and lockout strength.
Equipment
Workout Plan
Rest 120-180s between heavy barbell sets, 60-90s between handle accessories, and 45s before the final finisher.
Barbell Bench Press
Chest, Triceps, Abs
Drive the bar up explosively while keeping your feet planted firmly on the floor for a stable base.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps engagement on the digital weight.
Inline Chest Press
Chest, Triceps, Abs
Press the handles toward the ceiling and focus on a slow eccentric to maximize time under tension.
Single Arm Bench Press
Chest, Triceps, Obliques
Use your core to stay centered on the bench and resist the rotation caused by the single cable.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in the elbows and focus on the stretch at the bottom of the movement.
Triceps Kickback
Triceps
Lock your elbows in place against your sides and only move your forearms to fully extend the handles.
Why this order
The session begins with heavy barbell compounds to recruit maximum motor units while the central nervous system is fresh. We then transition to unilateral handle work to fix strength imbalances and conclude with high-rep isolation to maximize metabolic stress in the triceps. Equipment changes are minimized by grouping all barbell movements at the start of 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
Which Tonal weight modes should I use for the barbell sets?
Enable Spotter Mode for your heavy barbell bench press to ensure you can safely push toward failure without a human partner.
Can I swap the barbell for handles if I don't have the bar?
While you can use handles, the bar allows for heavier loading and better stability which is key for this strength-focused rep scheme.
What should I do if the single-arm bench press feels unstable?
Engage your core and plant the opposite foot hard into the ground to counteract the one-sided pull of the Tonal cable.
How often should I perform this specific chest session?
Because this is a high-intensity strength workout, allow 48 to 72 hours of recovery before targeting these muscle groups again.