Push Athletic Workout - 45min Intermediate
This push session builds explosive upper body power and stability through a mix of heavy compounds and unilateral challenges. You will progress from foundational horizontal presses to high intensity rotational movements designed for the modern athlete. This approach ensures you develop both raw strength and the coordination required for peak performance.
This workout is ideal for intermediate lifters or recreational athletes like tennis or basketball players who need explosive pushing power. It is perfect for those looking to improve shoulder health and chest definition through functional movement patterns.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets to recover power output and 60 seconds between accessory and isolation movements.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Drive through your heels and use the momentum from your legs to power the overhead press.
Bench Press
Chest, Triceps, Abs
Lower the handles slowly to feel the digital weight stretch your chest before driving upward.
Single Arm Bench Press
Chest, Triceps, Obliques
Keep your hips level on the bench to resist the rotational pull of the single handle.
Lateral Raise
Shoulders
Lead with your elbows and maintain a slight bend to target the side delts effectively.
Middle Chest Fly
Chest, Shoulders
Imagine hugging a large barrel to maintain the proper arc and maximize chest engagement.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and explode forward while maintaining a stable stance for maximum power.
Standing Overhead Press
Shoulders, Triceps
Engage your core to keep your ribs down as you press the handles toward the ceiling.
Skull Crusher
Triceps
Keep your elbows fixed in place and let the cables pull your forearms back toward your ears.
Why this order
We lead with the Bench Press and Overhead Press to maximize recruitment of larger muscle groups while fresh. The workout then transitions into unilateral and rotational movements to challenge core stability and movement efficiency on Tonal. We finish with high rep isolation and power work to drive hypertrophy and metabolic conditioning.
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 weight should I start with for the rotational punch?
Start lighter than your standard press because this move relies on Tonal's dynamic resistance to challenge your speed and stability simultaneously.
Can I use Spotter Mode on the Bench Press?
Yes, Tonal's Spotter Mode is highly recommended for the Bench Press so you can safely push toward technical failure without a human partner.
Why are there lower reps for the first few exercises?
The lower rep ranges on compound lifts like the Standing Overhead Press prioritize neurological strength gains and power development rather than just muscle fatigue.