Push Hypertrophy Workout - 45min Intermediate
You will master the fundamentals of push day hypertrophy by alternating between heavy barbell compounds and focused handle isolation. This session prioritizes the chest and shoulders early while finishing with high volume triceps work to maximize muscle fiber recruitment. It is designed to challenge your stability and force production using Tonal adaptive digital weight.
This workout is for intermediate lifters or athletes like swimmers and overhead throwers who need a balanced mix of raw pressing power and shoulder stability. It targets those looking to add significant upper body mass.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds for handle-based accessories, and 45 seconds for finishers.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to your mid-chest and explode upward using Tonal's Spotter mode for safety.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps recruitment on the bar.
Incline Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and focus on the stretch at the bottom of the fly.
Triceps Kickback
Triceps
Pause for one second at full extension to feel the triceps peak contraction against the cable tension.
Standing Decline Chest Press
Chest, Triceps
Press downward and inward to target the lower chest fibers for a final burnout.
Standing Overhead Press
Shoulders, Triceps
Drive the handles toward the ceiling while maintaining a braced core to prevent arching your back.
Why this order
We start with heavy barbell benching to capitalize on your fresh central nervous system before moving into overhead work. Exercises are grouped by accessory to minimize setup time, transitioning from the bar to handles for high volume isolation and burnout work.
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
How heavy should I start on the Barbell Bench Press?
Tonal will suggest a starting weight based on your previous lifts, but aim for a weight where you can barely complete 8 reps with perfect form.
Can I use Eccentric Mode for this workout?
Yes, Eccentric Mode is highly effective for the Incline Chest Fly and Triceps Kickbacks to increase time under tension.
What if I cannot finish the final reps of the overhead press?
Tonal Spotter mode will automatically reduce the weight if it senses you struggling, allowing you to finish your set safely.