Push Hypertrophy Workout - 60min Beginner
This comprehensive push session targets your chest, shoulders, and triceps using a combination of barbell and handle movements. You will start with heavy foundational compounds before moving into high-volume isolation work to maximize muscle growth. It is designed specifically for beginners who want a structured path toward a stronger upper body.
Ideal for beginner lifters or athletes new to Tonal who want to build upper body mass and pressing power. This workout is perfect for those seeking a straightforward, high-volume hypertrophy routine.
Equipment
Workout Plan
Rest 90 seconds between your barbell bench sets. For all other exercises, keep rest periods to 60 seconds to maintain metabolic stress for hypertrophy.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor and use Tonal's Spotter mode if you reach failure on the final set.
Barbell Front Raise
Shoulders, Abs
Raise the bar to shoulder height and control the descent to resist Tonal's digital weight.
Inline Chest Press
Chest, Triceps, Abs
Keep your shoulder blades pinned against the bench and maintain a slow, 3-second negative.
Middle Chest Fly
Chest, Shoulders
Imagine hugging a large tree to keep a soft bend in your elbows and focus on the chest squeeze.
Lateral Raise
Shoulders
Lead with your elbows and keep constant tension on the cables by not letting them go slack at the bottom.
Reverse Grip Triceps Extension
Triceps, Forearms
Keep your upper arms glued to your ribs and fully lock out your elbows at the bottom of the movement.
Half Kneeling Overhead Press
Shoulders, Triceps
Brace your core to stay upright and avoid leaning away from the active arm.
Skull Crusher
Triceps
Point your elbows toward the ceiling and keep them narrow as you lower the handles toward your ears.
Why this order
We begin with barbell movements to utilize higher digital weights for your primary compound and accessory raises. This sequence moves from heavy multi-joint lifts to lighter isolation finishers to ensure your muscles are fully fatigued while maintaining good form. Grouping the bar exercises first minimizes equipment transitions so you can stay focused on the pump.
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 know what weight to start with?
Tonal will automatically suggest a starting weight based on your strength assessment; simply focus on completing the reps with a controlled tempo.
What if I cannot complete the final reps of a set?
Tonal's Spotter mode will detect if you are struggling and automatically reduce the digital weight so you can finish your set safely.
Can I do this workout every day?
Since this is a hypertrophy-focused session, you should wait at least 48 hours before training these same muscle groups again to allow for recovery and growth.