Push Hypertrophy Workout - 20min Intermediate
This high-intensity push session maximizes muscle fiber recruitment by transitioning from heavy barbell stability to targeted handle isolation. You will tax your pectoral fibers with varied pressing angles before finishing with a triceps burner to drive hypertrophy. It is designed to deliver maximum volume in a condensed timeframe.
Ideal for intermediate lifters or athletes like swimmers and volleyball players who need explosive upper body pushing power. It is also perfect for busy professionals who want to maintain muscle mass with high-efficiency sessions.
Equipment
Workout Plan
Rest 90 seconds after heavy barbell sets to recover power, and 60 seconds between handle-based accessory and isolation movements.
Barbell Bench Press
Chest, Triceps, Abs
Focus on a controlled three-second descent to let the digital weight challenge your eccentric strength.
Standing Incline Press
Shoulders, Chest, Triceps
Exhale as you press the handles together at eye level to maximize peak pectoral contraction.
Single Arm Bench Press
Chest, Triceps, Obliques
Use your free hand to stabilize your torso on the bench while the active arm works against the constant tension.
Skull Crusher
Triceps
Lower the handles toward your temples and keep your upper arms vertical throughout the entire set.
Why this order
We start with the Barbell Bench Press to move the most weight while your central nervous system is fresh. We then move to handles for incline and unilateral work to address muscular imbalances and finish with isolation to ensure total triceps fatigue. This progression from stable compound to unstable isolation maximizes mechanical tension.
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 Barbell Bench Press?
Tonal will suggest a starting weight based on your previous lifts, but ensure you enable Spotter Mode so you can safely push toward failure on your final reps.
Can I substitute the bench exercises if I do not have the Tonal bench?
You can perform these movements on the floor as floor presses, which limits range of motion but still provides significant chest engagement using the same digital weight.
How often should I do this workout?
For optimal hypertrophy, aim to run this session 1 to 2 times per week, allowing at least 48 hours of recovery between push-dominant workouts.