Push Hypertrophy Workout - 60min Beginner
Focus on building a powerful upper body with this beginner-friendly push session. You will target your chest, shoulders, and triceps using a combination of heavy barbell work and high-volume handle accessories. This workout is designed to stimulate muscle growth while teaching you the fundamentals of cable-based resistance.
Perfect for beginner lifters or athletes looking to increase upper body mass and pressing strength. It is an ideal starting point for anyone transitioning from bodyweight to resistance training.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets. Rest 60 seconds for handle accessories to maintain high intensity for muscle growth.
Barbell Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and push the bar toward the ceiling with a controlled tempo.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and focus on the stretch across your pecs at the bottom.
Incline Chest Fly
Chest, Shoulders
Lean back into the incline and squeeze the handles together at the top to peak the chest contraction.
Front Raise
Shoulders, Abs
Keep your chest tall and avoid using momentum; let the digital weight challenge you at the top.
Standing Overhead Press
Shoulders, Triceps
Engage your core to prevent your back from arching as you press the handles upward.
Skull Crusher
Triceps
Keep your elbows tucked and stationary, moving only your forearms to engage the triceps.
Triceps Extension
Triceps
Keep your upper arms pinned to your sides and fully extend your elbows to lockout.
Seated Cable Crunch
Abs
Focus on curling your spine toward your knees rather than pulling with your arms.
Why this order
This program starts with the Barbell Bench Press to recruit the most muscle fibers while you are fresh. We then move into isolation work using the handles and rope, grouping exercises by accessory to maximize your time under tension and minimize equipment changes.
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 much weight should I start with?
Tonal will suggest a starting weight based on your initial assessment, but for hypertrophy, choose a weight that feels challenging by the final 2 reps.
Can I use Smart Flex on this workout?
Yes, enabling Smart Flex or Eccentric mode on the isolation moves like Chest Flys will increase intensity and accelerate muscle growth.
What if I can't complete the full rep count?
Tonal's Spotter Mode will automatically detect if you are struggling and reduce the weight so you can finish your set safely.