Push Athletic Workout - 45min Beginner
This workout builds a powerful upper body foundation by targeting your chest, shoulders, and triceps with athletic precision. You will develop functional strength through controlled compound presses and targeted isolation movements. It is designed to improve pushing power and shoulder stability for any sport or daily activity.
Perfect for beginner athletes or fitness enthusiasts looking to build a balanced and strong upper body. It is ideal for those who want to improve their pushing mechanics without complex equipment changes.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, and 30s before the final core movement.
Bench Press
Chest, Triceps, Abs
Lower the handles toward your mid-chest and press up evenly to engage the digital weight.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and imagine hugging a large barrel as you close the handles.
Standing Chest Press
Chest, Triceps
Step forward to create initial tension and keep your wrists straight throughout the push.
Lateral Raise
Shoulders
Lead with your elbows and control the descent to maximize time under tension.
Front Raise
Shoulders, Abs
Stop the handles at shoulder height and resist the cable's pull on the way down.
Tall Kneeling Pallof Press
Obliques, Abs, Shoulders
Fight the lateral pull of the cable by keeping the handles centered against your chest.
Skull Crusher
Triceps
Keep your elbows fixed in space and use Tonal smooth resistance to focus on the triceps extension.
Standing Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back as you drive the handles toward the ceiling.
Why this order
We start with heavy bench presses to tax the largest muscle groups while you are fresh before moving into isolation work. Exercises are grouped by position to minimize setup changes, moving from the bench to standing for total body integration. The session ends with a Pallof press to reinforce core stability during pushing patterns.
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 do I know if the weight is right?
Tonal will suggest a starting weight based on your assessment, but aim for a load where the last two reps of each set are challenging but maintain perfect form.
Can I use the bar instead of handles?
This specific program is optimized for handles to allow for a greater range of motion and individual arm stability, which is key for athletic development.
What if I feel it more in my shoulders than my chest during the bench press?
Focus on retracting your shoulder blades into the bench and pinning them down to ensure the chest is doing the primary work. Tonal's Spotter mode will help if you struggle with the weight.