Push Athletic Workout - 45min Intermediate
This high intensity push session builds explosive upper body power and stability through a combination of heavy barbell work and targeted unilateral movements. By focusing on multi joint presses and finishing with high volume isolation you will develop a well rounded athletic physique. This workout is designed for intermediate lifters ready to master the Tonal barbell system.
This program is ideal for athletes looking to improve their horizontal and vertical pushing power for sports like basketball or volleyball. It is also perfect for intermediate lifters who want to break through strength plateaus using Tonal dynamic weight modes.
Equipment
Workout Plan
Rest 90 to 120 seconds between heavy barbell compounds, 60 seconds for accessories, and 45 seconds for the final finishers.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter mode so you can push to failure safely on the final rep.
Close Grip Barbell Bench Press
Triceps, Chest
Use a shoulder-width grip on the smart bar and keep your elbows tucked close to your ribs.
Standing Barbell Overhead Press
Shoulders, Triceps
Keep your core braced to prevent the digital weight from pulling your lower back into an arch.
Single Arm Bench Press
Chest, Triceps, Obliques
Focus on stabilizing your torso against the bench as the offset load tries to rotate you.
Lateral Raise
Shoulders
Maintain a slight bend in your elbows and control the descent to maximize time under tension.
Overhead Triceps Extension
Triceps
Fully extend the rope at the top to feel the peak contraction in your triceps.
Why this order
The workout starts with heavy barbell compounds to leverage Tonal digital weight for maximum force production. We then move into unilateral handle work to improve stability and core integration before finishing with rope isolation to fully exhaust the triceps. This sequence prioritizes high energy movements first to ensure peak athletic performance.
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 dynamic weight modes should I use for the barbell press?
Use Eccentric mode on your heavy sets to build more strength during the lowering phase or Chains mode to challenge your lockout power.
Can I use handles instead of the barbell for the main lifts?
You can but the barbell allows for higher total weight capacity and better mimics traditional athletic training patterns.
How should I select my starting weight on a new movement?
Let Tonal suggest the weight based on your initial assessment then adjust manually if the first three reps feel too light or heavy.