Chest Strength Workout - 45min Advanced
This advanced strength session utilizes heavy barbell compounds followed by handle-based isolation to maximize chest and tricep development. You will leverage Tonal's constant tension to break through plateaus using a high-volume strength-specific rep scheme. It is designed for lifters who want to increase their absolute pressing power while refining muscle definition.
Ideal for advanced trainees or powerlifters looking to increase their bench press numbers and upper body thickness. This is for the athlete who demands a high-intensity session with precise digital weight management.
Equipment
Workout Plan
Rest 120-180s for heavy barbell sets, 60-90s for handle-based accessories, and 45s for the final high-rep finishers.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor and maintain a slight arch to maximize your power output.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the load onto your triceps.
Inline Chest Press
Chest, Triceps, Abs
Focus on the upper chest contraction by driving the handles together at the top of the movement.
Bench Chest Fly
Chest, Shoulders
Maintain a soft bend in your elbows and imagine hugging a large barrel to keep tension on the pecs.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly into the movement and use Tonal's digital weight to resist the pull on the way down.
Reverse Grip Triceps Extension
Triceps, Forearms
Use the reverse grip to isolate the medial head of the triceps while keeping your shoulders pinned back.
Why this order
We lead with heavy barbell compounds to prioritize mechanical tension and central nervous system recruitment while fresh. The workout then transitions to handle isolation movements to increase metabolic stress and target the chest from multiple angles. We finish with high-rep triceps and decline work to ensure total fiber exhaustion.
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
Why do we start with the Barbell Bench Press?
Starting with the most demanding multi-joint exercise allows you to move the most weight while your energy levels and neurological focus are at their peak.
Should I use Tonal’s Dynamic Weight Modes?
Yes, for the barbell presses, engaging Spotter Mode is highly recommended to ensure you can safely push to failure on the heavy sets.
What if my triceps feel too fatigued for the final movements?
If needed, use Tonal's weight dial to reduce the resistance by 10 percent to maintain proper form during the high-rep finishers.