Push Hypertrophy Workout - 45min Advanced
This high-volume push session targets your chest, shoulders, and triceps using advanced hypertrophy principles. By utilizing handle-only movements, you will maximize time under tension and maintain a high heart rate throughout the session. It is designed to build lean muscle mass through a mix of heavy compound lifts and high-repetition isolation finishers.
This workout is ideal for advanced lifters and bodybuilders who want to prioritize upper body hypertrophy without the need for accessory swaps. It is specifically designed for those who have mastered Tonal's fundamental movements and are looking for a high-intensity push day.
Equipment
Workout Plan
Rest 90 seconds between heavy bench sets and 60 seconds for all other isolation and accessory movements.
Bench Press
Chest, Triceps, Abs
Drive your back into the bench and explode through the handles as you engage your chest.
Inline Chest Press
Chest, Triceps, Abs
Use the Tonal's constant tension to control the descent toward your mid-chest for three seconds.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Focus on a single point ahead to maintain balance while the digital weight challenges your stability.
Middle Chest Fly
Chest, Shoulders
Imagine hugging a large barrel to maintain a slight bend in your elbows throughout the movement.
Reverse Grip Triceps Extension
Triceps, Forearms
Lock your elbows to your ribs and fully extend your arms to feel the peak triceps contraction.
Standing Overhead Press
Shoulders, Triceps
Keep your glutes tight and ribs down to stabilize your core against the Tonal's resistance.
Skull Crusher
Triceps
Keep your elbows pinned in place and use the smart handles to isolate the back of your arms.
Why this order
The workout begins with heavy horizontal and vertical presses to prioritize mechanical tension while your central nervous system is fresh. It then transitions into stability-based and isolation movements to maximize metabolic stress and ensure complete muscle fiber recruitment. All exercises use handles to allow for a seamless transition and a wide range of motion that protects the joints during high-volume sets.
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 digital weight should I use for the heavy bench press sets?
Trust Tonal's initial weight suggestion; if you find you can easily complete more than 6 reps with perfect form, manually increase the weight by 1-2 pounds for the next set.
Can I use the bar for the bench press instead of handles?
This specific program is optimized for handles to allow for a neutral grip and unilateral stability work, which helps correct muscle imbalances and increases the range of motion.
What if the weight feels too heavy during the high-rep triceps finishers?
Ensure Spotter Mode is active; Tonal will detect when you are reaching failure and automatically reduce the digital weight so you can finish your set with quality form.
How often should I perform this specific push workout?
For optimal hypertrophy, aim to run this session once or twice per week, ensuring at least 48 hours of recovery for your push muscles between sessions.