Push Athletic Workout - 20min Beginner
Develop foundational pushing power with this efficient 20-minute session targeting your chest, shoulders, and triceps. By prioritizing stable compound movements followed by targeted isolation work, you will build the athletic strength needed for everyday performance. This routine uses only handles to minimize equipment changes and maximize your time.
Ideal for beginner lifters who want to master horizontal and vertical pushing mechanics or busy athletes needing a fast accessory session. It is particularly effective for those looking to improve upper-body stability for sports like swimming or volleyball.
Equipment
Workout Plan
Rest 90 seconds between Bench Press sets, 60 seconds for Overhead Press, and 45 seconds for accessories.
Bench Press
Chest, Triceps, Abs
Drive your back into the bench and maintain a steady tempo as Tonal’s digital weight resists your movement.
Lateral Raise
Shoulders
Lead with your elbows and use a controlled descent to maximize the time under tension for your shoulders.
Standing Overhead Press
Shoulders, Triceps
Brace your core to stay upright and resist the cables' downward pull as you press toward the ceiling.
Skull Crusher
Triceps
Keep your elbows stationary and pointed at the ceiling while the cables provide constant tension through the arc.
Why this order
The workout begins with the Bench Press to move the heaviest load while the nervous system is fresh. We then move to the Standing Overhead Press to integrate core stability with shoulder power before finishing with high-rep isolation exercises to drive blood flow and hypertrophy. This compound-to-isolation flow ensures you hit the larger muscle groups with maximum intensity.
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 digital weight should I use for the first time?
Tonal will suggest a weight based on your initial strength assessment; if it feels too heavy, the Spotter mode will automatically reduce the weight as you fatigue.
Can I perform this workout without a bench?
While the Bench Press and Skull Crushers are optimized for a bench, you can perform the Bench Press on the floor as a floor press if a bench is unavailable.
How often should I repeat this Push session?
For consistent athletic gains, aim for twice a week with at least 48 hours between push sessions to allow your triceps and shoulders to fully recover.
Should I turn on any Smart Features for this workout?
Eccentric Mode is excellent for the Bench Press to build strength on the lowering phase, while Burnout mode can be helpful for the final set of Lateral Raises.