Push Athletic Workout - 20min Beginner
This athletic push session builds foundational upper body power and stability using efficient compound movements. You will develop strength across your chest, shoulders, and triceps with a structured progression from heavy bar work to high-volume handle finishers. This routine maximizes your 20-minute window for total pressing performance.
Ideal for beginner athletes or fitness enthusiasts looking for a time-efficient way to build a strong chest and stable shoulders. It is perfect for those transitioning from bodyweight exercises to dedicated resistance training.
Equipment
Workout Plan
Rest 90 seconds after heavy barbell sets to recover power, and 60 seconds between handle-based accessory movements.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar to your mid-chest and drive up explosively, letting Tonal's digital weight provide smooth resistance.
Middle Chest Fly
Chest, Shoulders
Keep a slight bend in your elbows and squeeze the chest at the center of the movement.
Reverse Grip Triceps Extension
Triceps, Forearms
Keep your elbows pinned to your sides and focus on the triceps contraction at the bottom of the pull.
Standing Overhead Press
Shoulders, Triceps
Engage your core to prevent arching and drive the handles straight up toward the ceiling.
Why this order
The workout starts with a heavy barbell compound to capitalize on fresh neural drive before transitioning to handles for multi-angle shoulder and chest work. This order prioritizes maximum load on the bench press and ends with isolation to fully fatigue the triceps. Using the bar first minimizes equipment transitions during the higher-intensity handle block.
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 Barbell Bench Press?
Tonal will suggest an initial weight based on your assessment, but feel free to use the digital dial to adjust if the first set feels too light for the target rep range.
Can I do this workout without the bench?
This specific routine requires the Tonal bench for the Barbell Bench Press to ensure the correct range of motion and safety during the lead compound lift.
How often should I perform this Push workout?
For optimal athletic development and recovery, aim for twice a week, allowing at least 48 hours between sessions for muscle tissue repair.