Push Hypertrophy Workout - 20min Beginner
Build a powerful upper body with this beginner-friendly push session focusing on the chest, shoulders, and triceps. You will use foundational compound movements and targeted isolations to maximize muscle growth in just twenty minutes. This workout is perfect for those starting their hypertrophy journey on Tonal.
Ideal for beginner lifters or busy professionals looking to build a well-rounded upper body aesthetic. It is also great for athletes in sports like swimming or tennis who need pushing power.
Equipment
Workout Plan
Rest 90 seconds between heavy Bench Press sets, 60 seconds for Overhead Press and Lateral Raises, and 45 seconds before your final Triceps finishers.
Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter mode so you can safely push to failure on your final heavy set.
Lateral Raise
Shoulders
Maintain a slow, controlled tempo on the way down to take advantage of Tonal's constant resistance.
Standing Overhead Press
Shoulders, Triceps
Brace your core against the digital tension to prevent the cables from pulling you off balance.
Triceps Extension
Triceps
Pull the rope ends apart at the bottom to fully engage the triceps against the cable tension.
Why this order
This session follows a classic compound-to-isolation progression, starting with the Bench Press to move the most weight while fresh. We grouped handle-based exercises together to minimize setup time before finishing with a high-rep rope burnout for maximum metabolic stress.
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 should I do if the digital weight feels too heavy during the final sets?
Tonal's Spotter mode will automatically reduce the weight if it detects you struggling, allowing you to finish your reps safely without sacrificing form.
Is it okay to use a different accessory if I don't have the rope?
While the rope allows for a greater range of motion, you can perform triceps extensions using the handles or the straight bar if necessary.
How do I know if I'm lifting enough weight for hypertrophy?
Aim for a weight where the last two reps of every set are challenging but doable with perfect form; Tonal's AI will suggest increments as you get stronger.