Push Athletic Workout - 30min Advanced
This high-intensity push session is designed for advanced athletes looking to build explosive upper-body power and stability. You will transition from heavy barbell compounds to unilateral stability work and finish with high-velocity rotational power. This programming optimizes Tonal's digital weight to challenge your chest, shoulders, and triceps through multiple planes of motion.
Ideal for competitive athletes or experienced lifters who want to improve their pressing power and functional core stability. It is perfect for those needing to maintain high-level performance in sports like boxing or football.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s between unilateral handle exercises, and 30-45s for the triceps finisher.
Barbell Bench Press
Chest, Triceps, Abs
Plant your feet firmly and drive your shoulders into the bench as you press the bar.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your glutes and core to stabilize your spine against Tonal's digital resistance.
Iso Split Squat Single Arm Chest Press
Chest, Quads, Obliques
Maintain a rock-solid split stance to resist the cable pulling you out of alignment.
Lateral Raise
Shoulders
Lead with your elbows and keep a slight bend to maximize tension on the lateral delts.
Overhead Triceps Extension
Triceps
Keep your elbows tucked and focus on the full lockout at the top of the movement.
Why this order
We lead with heavy barbell compounds to maximize motor unit recruitment while you are fresh. The workout then shifts to unilateral handle movements to address asymmetries and finishes with a rope-based isolation to maximize the metabolic pump. This progression follows a standard compound-to-isolation model while grouping by accessory to minimize setup time.
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 heavy barbell sets?
Absolutely, Spotter Mode is highly recommended for the Bench Press and Overhead Press to ensure safety when pushing near failure without a physical partner.
How do I select the right weight for the Rotational Punch?
Focus on speed and form rather than total weight; the goal is explosive movement, so choose a resistance that allows for snappy, controlled reps without losing your balance.
Why the split squat stance on the chest press?
The split stance challenges your core and hip stability against the off-center cable pull, making it a more athletic variation that translates better to sport than a seated press.