Push Hypertrophy Workout - 60min Advanced
An advanced hypertrophy focused push session designed to maximize muscle fiber recruitment across your chest, shoulders, and triceps. By utilizing Tonal's digital resistance for both heavy barbell compounds and high volume handle isolations, you will stimulate growth from multiple angles. This workout challenges your stability and force production to drive significant upper body development.
This is for the experienced lifter who has mastered basic push mechanics and wants to push their upper body limits. It is ideal for athletes looking to build significant size and strength through sophisticated Tonal specific programming.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets to maximize power, and 60-75s between isolation exercises to maintain metabolic stress.
Barbell Bench Press
Chest, Triceps, Abs
Drive the barbell up with explosive intent while Tonal's spotter mode keeps you safe.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked and use the StraightBar to keep the tension on your triceps throughout the press.
Standing Barbell Overhead Press
Shoulders, Triceps
Keep your core braced and resist the downward pull of the digital weight to maintain a vertical path.
Standing Incline Press
Shoulders, Chest, Triceps
Lean into the handles and feel the constant tension as you press toward the ceiling.
Incline Chest Fly
Chest, Shoulders
Maintain a slight bend in the elbows and use a slow eccentric to maximize the stretch across your pecs.
Lateral Raise
Shoulders
Lead with your elbows and pause at the top of the movement to fight Tonal's digital resistance.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Engage your core to stay upright on one leg, letting the cable challenge your stability during the press.
Skull Crusher
Triceps
Fix your upper arms in place and use the smart handles to isolate the triceps through the full range.
Why this order
We lead with heavy barbell compounds to leverage Tonal's high output capabilities when your nervous system is freshest. The session transitions from bilateral barbell work to unilateral handle movements, addressing muscle imbalances while increasing time under tension for maximum hypertrophy.
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 do I handle the weight transitions between such different rep ranges?
Tonal will automatically adjust the digital weight based on your previous performance for each rep target, but feel free to use the weight dial for fine-tuning if the intensity feels too low on the high-rep finishers.
Should I use any Tonal dynamic weight modes for the compounds?
Yes, for the Barbell Bench Press, consider turning on 'Eccentric' mode to increase the load during the lowering phase to maximize muscle damage and growth.
Is a bench required for this specific session?
Yes, this workout uses the Tonal bench for the bench press and fly variations to ensure proper range of motion and stability during heavy sets.
How often should I perform this push session?
Aim for twice a week with at least 48 to 72 hours of recovery between sessions to ensure optimal muscle protein synthesis and nervous system recovery.