Push Hypertrophy Workout - 45min Beginner
This push-focused hypertrophy session targets your chest, shoulders, and triceps using a blend of foundational barbell movements and targeted handle work. You will begin with heavy compound lifts to maximize mechanical tension before transitioning into high-volume isolation exercises designed to drive blood flow and metabolic stress. It is the perfect foundational routine for building upper body mass while mastering digital resistance.
This workout is ideal for beginner lifters or those transitioning to Tonal who want a straightforward, high-volume push session. It is particularly effective for athletes looking to fill out their frame and improve pressing mechanics.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets, 60 seconds between accessory movements, and 45 seconds for isolation finishers.
Barbell Bench Press
Chest, Triceps, Abs
Focus on driving the barbell straight up while keeping your shoulder blades pinned to the bench.
Inline Chest Press
Chest, Triceps, Abs
Drive through the handles and squeeze your chest at the top of the movement for a full second.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and imagine hugging a large barrel to engage your outer chest.
Lateral Raise
Shoulders
Lead with your elbows and keep the handles slightly in front of your body to protect your shoulders.
Seated Overhead Press
Shoulders, Triceps
Press the handles upward and slightly inward, fully extending your arms without shrugging.
Triceps Extension
Triceps
Keep your elbows glued to your sides and pull the rope ends apart at the bottom to peak the triceps.
Overhead Triceps Extension
Triceps
Keep your biceps close to your ears and use Tonal digital tension to control the weight on the way down.
Why this order
The routine follows a classic compound-to-isolation progression to ensure you can lift the heaviest loads while your central nervous system is fresh. We group handle-based movements together after the barbell work to minimize equipment transitions and keep your heart rate elevated. The final block focuses on the rope accessory for triceps, providing a deep stretch and constant tension that only digital weight can offer.
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 if this is my first Tonal workout?
Tonal will suggest a starting weight based on your initial strength assessment, but feel free to lower it by 10-15 percent for the first set to focus on form.
Can I use Spotter Mode on the Barbell Bench Press?
Yes, Tonal Spotter Mode is highly recommended for the Bench Press to help you safely push toward failure by automatically reducing the weight if you struggle.
Why are there different rep ranges for the exercises?
We use lower reps for compounds to build strength and higher reps for isolations like Lateral Raises to maximize the pump and total muscle volume.
How often should I perform this specific push routine?
For optimal hypertrophy, aim to perform this session twice a week with at least 48 hours of rest between sessions to allow for muscle recovery.