Push Athletic Workout - 45min Beginner
Develop explosive push power and upper body stability with this beginner-friendly athletic session. By combining heavy barbell work with high-volume handle movements, you will build a functional chest, triceps, and shoulders. This workout transitions from foundational strength to targeted accessory work to ensure a complete athletic profile.
This workout is ideal for beginner athletes or fitness enthusiasts looking to build a strong foundation in push movements. It is perfect for those transitioning from bodyweight exercises to structured resistance training on Tonal.
Equipment
Workout Plan
Rest 90 seconds after heavy barbell sets, 60 seconds between handle accessory movements, and 30 seconds for the final stability work.
Barbell Bench Press
Chest, Triceps, Abs
Drive your back into the bench and use Tonal's Spotter Mode to safely find your maximum resistance on the bar.
Standing Chest Press
Chest, Triceps
Keep a slight bend in your knees and resist the digital weight as it pulls your hands back to the starting position.
Lateral Raise
Shoulders
Raise the handles to shoulder height and imagine pouring out a pitcher of water at the top of the movement.
Front Raise
Shoulders, Abs
Maintain a tall posture and move the handles with control, avoiding any rocking of your upper body.
Reverse Grip Triceps Extension
Triceps, Forearms
Keep your elbows glued to your ribs and focus on the squeeze at the bottom of the extension.
Standing Pallof Press
Obliques
Fight the horizontal pull of the cable by engaging your core as you press the handle straight out.
Half Kneeling Overhead Press
Shoulders, Triceps
Punch the handles toward the ceiling while keeping your glutes squeezed to stabilize your spine.
Skull Crusher
Triceps
Keep your elbows tucked in and pointed at the ceiling as you extend your arms against the cable tension.
Why this order
This session leads with the Barbell Bench Press to maximize motor unit recruitment while you are fresh, then transitions to Handles to minimize equipment changes. The order moves from heavy horizontal and vertical presses to targeted lateral and triceps isolation to ensure no muscle group is left behind.
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
How much weight should I start with for the barbell press?
Tonal will suggest a starting weight based on your initial assessment. Focus on the coaching cues to ensure your form is perfect before manually increasing the digital load.
What if the Barbell Bench Press feels too heavy?
Utilize Tonal’s Spotter Mode, which will automatically reduce the weight if it senses you are struggling or the bar speed slows significantly.
How often should I do this push workout?
Since this is a high-intensity session, allow 48 to 72 hours of recovery before repeating to prevent overtraining your shoulders and triceps.