Push Athletic Workout - 20min Intermediate
Develop explosive upper body power and stability with this athletic push session. By combining heavy horizontal presses with unilateral stability work, you will improve force production and functional shoulder health. This workout is designed to maximize your 20-minute window using Tonal digital resistance.
Perfect for athletes or weekend warriors who need to maintain pushing power and shoulder stability with a limited time window.
Equipment
Workout Plan
Rest 90 seconds between Bench Press sets to recover power. For accessories and finishers, reduce rest to 45-60 seconds to maintain intensity.
Iso Split Squat Single Arm Chest Press
Chest, Quads, Obliques
Maintain a rock-solid split stance to resist Tonal lateral pull while you press.
Bench Press
Chest, Triceps, Abs
Lower the handles toward your mid-chest while maintaining a slow eccentric to maximize time under tension.
Standing Overhead Press
Shoulders, Triceps
Engage your core to resist the downward pull of the digital weight as you drive the handles toward the ceiling.
Skull Crusher
Triceps
Keep your elbows fixed in space as you hinge to isolate the triceps against the constant cable tension.
Why this order
We start with the Bench Press to leverage maximum power when fresh, followed by a vertical press to hit the shoulders from a different angle. The single-arm press adds an athletic stability component to engage the core, while skull crushers finish the session by exhausting the triceps.
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
Can I use Spotter Mode for the Bench Press?
Yes, definitely enable Spotter Mode so Tonal can automatically reduce the digital weight if you struggle to complete your final reps.
How do I choose the right weight for the athletic goal?
Start with Tonal suggested weight; if you can easily do more than the prescribed reps, increase the digital weight by 1-2 pounds for the next set.
Why are we doing a split squat stance for a chest press?
The iso-split squat stance forces your core and glutes to stabilize your body against the cable pull, better mimicking the demands of real-world sports.