Chest Strength Workout - 60min Advanced
This advanced upper body session focuses on peak force production for the chest and triceps using Tonal’s handles for maximum range of motion. You will transition from heavy bench press variations to high-skill stability movements and isolation finishers. It is designed to shatter strength plateaus by varying the stimulus across multiple angles and intensities.
Ideal for advanced lifters or powerlifters who want to improve their chest strength and tricep definition. This is perfect for athletes who have mastered the basics and need the challenge of high-skill stability movements.
Equipment
Workout Plan
Rest 120-150s between heavy compound sets to ensure full recovery, 60-90s between accessory movements, and 30-45s for the final tricep burners.
Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and explode through the digital weight on every rep.
Standing Incline Press
Shoulders, Chest, Triceps
Maintain a strong staggered stance and press upward toward the ceiling while resisting the cable tension.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Engage your core to stabilize against the cable pull while maintaining balance on one leg.
Middle Chest Fly
Chest, Shoulders
Control the eccentric phase for 3 seconds to feel the stretch across your chest before hugging a barrel.
Standing Decline Chest Press
Chest, Triceps
Press the handles toward your hips to target the lower fibers of the pectoral muscles with a controlled squeeze.
Triceps Kickback
Triceps
Squeeze the triceps hard at the top of the movement and keep your upper arm parallel to the floor.
Skull Crusher
Triceps
Keep your elbows fixed in space as you lower the handles toward your forehead to isolate the triceps.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Transition smoothly from the pull into the full extension to maximize tricep engagement through the full range.
Why this order
The workout starts with the heaviest compound movement, the Bench Press, to prioritize maximum load while the central nervous system is fresh. We then move into incline and unilateral presses to challenge stability and address asymmetries, followed by specific tricep isolation to fatigue the secondary movers under high-volume conditions.
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Start Free with AI CoachFrequently Asked Questions
What should I do if the weight feels too heavy during the Single Leg Standing Chest Press?
Focus on your core engagement first to stabilize your center of gravity; if balance remains an issue, Tonal’s spotter mode will automatically reduce the weight if you struggle to complete a rep.
Can I use the Barbell for the Bench Press instead of handles?
This specific routine is optimized for handles to allow for a greater range of motion and unilateral stability, but you can swap for the Barbell if you prefer total load over stabilization.
How often should I perform this advanced chest routine?
Because of the high intensity and advanced movements, perform this workout no more than twice a week with at least 48 to 72 hours of rest between sessions to allow for muscle recovery.