Push Hypertrophy Workout - 45min Beginner
This beginner push session focuses on building a powerful chest, strong shoulders, and defined triceps. By utilizing Tonal's constant digital tension, you will master fundamental movement patterns that trigger muscle growth. You will move through a strategic mix of heavy barbell work and high-volume handle exercises for a complete upper-body transformation.
This is designed for beginner lifters or athletes looking to increase upper body volume and size without complex stability requirements. It is an ideal entry point for anyone wanting to learn how to manage digital weight during push movements.
Equipment
Workout Plan
Rest 90s between heavy Barbell Bench sets, and 60-75s between handle-based accessory moves to maintain metabolic stress.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to your chest, then drive up explosively while engaging the digital weight.
Inline Chest Press
Chest, Triceps, Abs
Maintain a steady tempo and feel the digital weight resist you on the way down.
Bench Chest Fly
Chest, Shoulders
Keep a slight bend in your elbows and focus on squeezing your chest at the top of the movement.
Lateral Raise
Shoulders
Lead with your elbows and keep the cables smooth throughout the entire lift.
Standing Decline Chest Press
Chest, Triceps
Push downward and inward to target the lower chest fibers using Tonal's constant tension.
Standing Pallof Press
Obliques
Resist the pull of the cable to stay perfectly centered, engaging your obliques and shoulders.
Standing Overhead Press
Shoulders, Triceps
Press the handles toward the ceiling and avoid arching your back by bracing your core.
Skull Crusher
Triceps
Keep your elbows tucked and pointed toward the ceiling as you lower the handles toward your forehead.
Why this order
This workout follows a classic compound-to-isolation progression to prioritize heavy loads while fresh. We begin with the Smart Bar for maximum output and then transition to handles to allow for a greater range of motion and targeted muscle isolation.
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 weight feels too heavy on the final reps?
Tonal's Spotter Mode will automatically detect if you are struggling and reduce the weight so you can finish your set safely.
How do I know if I am using the right form for the Bench Press?
Watch the Form Feedback on the Tonal screen to ensure your bar path is straight and your range of motion is consistent.
Can I use the Smart Bar for all these exercises?
This workout uses the Smart Bar for the initial heavy lift and then transitions to Smart Handles for better range of motion on isolation moves.