Push Hypertrophy Workout - 60min Advanced
This advanced push session prioritizes high-volume hypertrophy through a mix of heavy compounds and technical isolations. You will target the chest, shoulders, and triceps using varied rep ranges to maximize metabolic stress and muscle fiber recruitment. It is designed for lifters who want to push their upper body limits using Tonal's constant digital tension.
This workout is for advanced trainees or athletes like swimmers and basketball players who require significant upper body pushing power and muscular endurance. It is ideal for those who have mastered Tonal's mechanics and are ready for high-volume bodybuilding techniques.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-75s between accessories, and 45s during the final burnout finishers.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Use the momentum from your legs to drive the handles overhead in one fluid, explosive motion.
Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter mode so you can safely push to absolute failure on your final heavy sets.
Standing Incline Press
Shoulders, Chest, Triceps
Step forward slightly to create a consistent angle of resistance against Tonal's digital weight.
Bench Chest Fly
Chest, Shoulders
Focus on a wide arc and feel the stretch at the bottom where Tonal's tension is most effective.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Explode through the movement and use your hips to drive the smart handle forward with power.
Lateral Raise
Shoulders
Maintain a slight bend in the elbows and lead with your knuckles for maximum medial delt activation.
Reverse Grip Triceps Extension
Triceps, Forearms
Squeeze your triceps hard at the bottom of the rep to lock out against the digital weight.
Standing Overhead Press
Shoulders, Triceps
Brace your core and resist the cable's downward pull during the eccentric phase of each rep.
Skull Crusher
Triceps
Keep your elbows pinned in place and use a slow 3-second negative to stimulate tricep growth.
Why this order
The workout begins with heavy horizontal and vertical presses to leverage fresh energy for peak force production. We then transition into stretch-mediated hypertrophy with flyes and lateral raises before finishing with high-rep triceps isolation and a metabolic full-body push. This sequence ensures the largest muscle groups are fatigued first while smaller secondary movers are polished at the end.
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 dynamic weight modes should I use for the compounds?
For the Bench Press and Overhead Press, consider using Eccentric Mode to increase the load on the way down, which is a proven driver for hypertrophy.
Can I swap the Bench Chest Fly for a Standing Fly?
Yes, but the bench version provides a more stable base that allows you to isolate the pectorals without worrying about core stability or balance.
How often should I perform this specific push routine?
Because of the high volume and advanced rep schemes, perform this workout once or twice a week, ensuring at least 48 hours of recovery between push sessions.
Should I use the smart handle buttons for every set?
Absolutely. On advanced movements like the Bench Press, use the smart handle buttons to turn the weight on only when you are in a perfectly stable starting position.