Push Athletic Workout - 20min Advanced
Build explosive power and upper-body density with this advanced push sequence. You will transition from heavy horizontal pressing into vertical stability movements to challenge your shoulders and triceps. This high-intensity session uses varied rep ranges to ensure both peak strength and muscular endurance are addressed.
This workout is designed for advanced lifters and athletes who want to maintain pressing power and shoulder health. It is ideal for those who need a condensed but high-impact session to complement a sport-specific training block.
Equipment
Workout Plan
Rest 120s between heavy bench sets, 60-90s for overhead pressing, and 45s for isolation finishers to maintain high intensity.
Bench Press
Chest, Triceps, Abs
Focus on driving your back into the bench and utilize Tonal's Spotter mode to push your limits on the final reps.
Lateral Raise
Shoulders
Maintain a slight bend in your elbows and control the digital weight's descent to maximize time under tension.
Triceps Kickback
Triceps
Keep your upper arms pinned to your sides and squeeze at the peak to fully engage the triceps against the constant cable resistance.
Standing Overhead Press
Shoulders, Triceps
Keep your core braced to prevent the cables from pulling you backward as you drive the handles toward the ceiling.
Why this order
This program follows a classic compound-to-isolation progression starting with a heavy bench press to recruit maximum motor units. We move into the overhead press for vertical power and finish with high-rep isolation work to drive blood flow and metabolic stress into the triceps and deltoids.
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
How should I choose my weight for the first set?
Tonal will suggest a weight based on your digital strength profile, but for the 6-rep sets, ensure you feel like you only have 1 or 2 reps left in the tank.
Can I use the Barbell for the bench press instead?
This specific program is optimized for handles to allow a greater range of motion and unilateral stability, though the Barbell can be used if you prefer standard powerlifting mechanics.
What do I do if I cannot finish the final sets?
Utilize Tonal's Spotter mode which will automatically reduce the weight if it senses you are struggling to complete a rep, allowing you to finish the set safely.