Push Hypertrophy Workout - 45min 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 to maximize muscle recruitment before moving into high-repetition isolation work for a complete pump. This handle-only workout is designed to increase lean muscle mass while improving your pressing mechanics.
Ideal for beginner lifters who want a structured hypertrophy plan to improve upper body aesthetics and strength. It is also great for individuals looking for a handle-based routine that minimizes equipment changes.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets (Bench and Overhead Press) and 60 seconds between accessory and isolation movements.
Bench Press
Chest, Triceps, Abs
Drive your back into the bench and press the handles up evenly to engage the chest.
Inline Chest Press
Chest, Triceps, Abs
Press the handles upward at an angle to target the upper portion of your chest.
Middle Chest Fly
Chest, Shoulders
Maintain a soft bend in your elbows and focus on the stretch at the bottom of the move.
Lateral Raise
Shoulders
Lead with your elbows and use Tonal's constant tension to control the weight back down.
Reverse Grip Triceps Extension
Triceps, Forearms
Keep your elbows glued to your ribcage and focus on the squeeze at the bottom.
Triceps Kickback
Triceps
Lock your upper arm in place and only move your forearm to isolate the triceps.
Standing Pallof Press
Obliques
Exhale as you press the handles out and resist the cable's pull toward the Tonal.
Standing Overhead Press
Shoulders, Triceps
Keep your core tight and ribs tucked to avoid leaning back as you press overhead.
Why this order
This program follows a classic compound-to-isolation order to allow you to lift the heaviest loads while you are fresh. We start with horizontal and vertical presses to engage the most muscle fibers, then utilize chest flies and lateral raises to specifically target the deltoids and pectorals, finishing with triceps isolations to ensure complete muscle fatigue.
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 reps?
Tonal's Spotter mode will automatically reduce the weight if it senses you are struggling, allowing you to finish your set with proper form.
Why are we using handles instead of the smart bar for the bench press?
Handles allow for a more natural range of motion and force each side of your body to work independently, which helps correct muscle imbalances early in your training.
How often should I perform this push workout?
For best results in hypertrophy, aim to perform this workout 1 to 2 times per week, ensuring you have at least 48 hours of recovery between push-focused sessions.