Chest Strength Workout - 45min Intermediate
Develop serious pushing power with this intermediate chest and triceps session designed for maximum strength. By combining heavy barbell compounds with refined handle isolation, you will build a dense and functional upper body. This workout prioritizes strength gains through progressive loading and high-volume triceps finishers.
This is designed for intermediate athletes and lifters who want to improve their bench press personal records and build upper body mass. It is particularly effective for those looking to overcome strength plateaus using Tonal's digital weight.
Equipment
Workout Plan
Rest 120-180 seconds between heavy barbell sets, 60-90 seconds between handle accessories, and 45 seconds during rope finishers.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor and maintain a slight arch in your back to stabilize the bar.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs and use Tonal's spotter mode for a safe lockout.
Inline Chest Press
Chest, Triceps, Abs
Press the handles toward the ceiling at a slight upward angle to target the upper chest fibers.
Bench Chest Fly
Chest, Shoulders
Maintain a soft bend in your elbows and focus on the stretch as the cables pull your arms wide.
Skull Crusher
Triceps
Lower the handles toward your forehead by hinging only at the elbows to isolate the triceps.
Triceps Extension
Triceps
Pull the rope apart at the bottom of the extension to fully engage all three heads of the triceps.
Overhead Triceps Extension
Triceps
Lean forward slightly and use the digital weight tension to create a deep stretch behind your head.
Why this order
This session follows a classic compound-to-isolation progression to maximize neural output when you are fresh. We start with the Barbell Bench Press for raw power, transition into handle-based stability work for chest development, and conclude with high-repetition rope work to fully exhaust 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
Should I use any of Tonal's dynamic weight modes for the Barbell Bench Press?
Yes, for a strength focus, try using Eccentric Mode on your first two sets to challenge your muscles during the lowering phase of the lift.
Can I swap the Barbell Bench Press for the Handle Bench Press?
You can, but the Barbell Bench Press is preferred for this strength session as it allows for higher absolute weight loading and mirrors traditional powerlifting mechanics.
What should I do if my triceps are too tired for the final overhead extensions?
If fatigue sets in, reduce the digital weight by 10 percent but focus on completing the full 15-rep range to achieve the intended metabolic finish.
How often should I perform this specific chest session?
Because of the high intensity on the central nervous system, perform this workout no more than twice a week with at least 48 hours of recovery between sessions.