Push Athletic Workout - 20min Beginner
This 20-minute push session focuses on building foundational upper body power and stability using Tonal's dynamic resistance. You will transition from heavy compound movements to isolation exercises to maximize muscle recruitment and efficiency. It is designed for those who want an athletic physique with a streamlined equipment setup.
Ideal for beginner lifters or athletes returning to training who need a time-efficient push routine. This session is perfect for improving upper body pressing mechanics and building shoulder health.
Equipment
Workout Plan
Rest 90 seconds between the bench press sets and 45-60 seconds between the shoulder and triceps exercises.
Bench Press
Chest, Triceps, Abs
Exhale as you drive the handles toward the ceiling while maintaining a stable back against the bench.
Lateral Raise
Shoulders
Lead with your elbows and maintain a slight bend in your arms to target the side of your shoulders.
Half Kneeling Overhead Press
Shoulders, Triceps
Keep your core tight and glutes engaged to prevent your lower back from arching as you press.
Triceps Extension
Triceps
Pin your elbows to your ribcage and fully extend the rope toward the floor for a peak contraction.
Why this order
The workout begins with the bench press to prioritize the largest muscle groups while your central nervous system is fresh. By grouping handle-based movements first, we minimize setup time on Tonal to maintain an athletic pace. The workout concludes with isolation work to ensure total muscle fatigue in the triceps and shoulders.
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
What weight should I start with for the bench press?
Since this is an athletic-focused session, start with Tonal's suggested digital weight. If the final two reps of your first set feel too easy, use the weight dial to increase the resistance by 2-5 pounds for the subsequent sets.
Can I do this workout if I do not have the Tonal bench?
If you do not have a bench, you can substitute the Bench Press with the Standing Chest Press movement. Simply adjust the Tonal arms to chest height and perform the movement while standing to maintain the push focus.
How often should I perform this push routine?
For beginner athletes, performing this workout twice per week with at least 48 hours of rest between sessions is ideal. This allows for proper recovery of the chest, shoulders, and triceps.
Should I use any of the Tonal Smart Features for this?
Yes, for the Bench Press, consider turning on Spotter Mode. This ensures that if you fatigue during the 8-rep power sets, Tonal will automatically reduce the weight so you can finish the movement safely.