Push Hypertrophy Workout - 60min Beginner
This hypertrophy-focused session targets the chest, shoulders, and triceps with a high-volume approach using only handles. You will progress from heavy compound presses to specific isolation exercises designed to maximize muscle growth and definition. It is a perfect foundation for beginners looking to build a powerful and aesthetic upper body.
This workout is ideal for beginner lifters and fitness enthusiasts looking to gain muscle mass and improve their upper body pressing mechanics. It is well-suited for anyone who wants a straightforward, effective hypertrophy routine without complex equipment changes.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets and 60 seconds between isolation and accessory movements.
Bench Press
Chest, Triceps, Abs
Lower the handles slowly to the mid-chest and explode up using Tonal's digital resistance.
Inline Chest Press
Chest, Triceps, Abs
Keep your core engaged to stay stable as you press the handles at an upward angle.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and imagine hugging a large tree at the top.
Lateral Raise
Shoulders
Lead with your elbows and keep a slight forward lean to isolate the lateral deltoids.
Front Raise
Shoulders, Abs
Lift the handles to eye level with a controlled tempo on the way down.
Reverse Grip Triceps Extension
Triceps, Forearms
Squeeze your triceps at the bottom of the movement where the tension is highest.
Standing Pallof Press
Obliques
Resist the Tonal's pull to the side, keeping the handles centered over your sternum.
Standing Decline Chest Press
Chest, Triceps
Focus on the lower chest contraction and maintain a rapid but controlled pace.
Standing Overhead Press
Shoulders, Triceps
Drive the handles toward the ceiling without shrugging your shoulders.
Skull Crusher
Triceps
Keep your elbows tucked and stationary, moving only from the forearms.
Why this order
The workout begins with the heaviest compound lift to capitalize on fresh energy before moving into secondary presses and isolation movements. This compound-to-isolation sequence ensures all muscle fibers are recruited and then fatigued specifically. We finish with high-rep decline presses to maximize metabolic stress and the muscle 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
What weight should I start with for the Bench Press?
Tonal will suggest a starting weight based on your initial assessment. For hypertrophy, ensure the load is heavy enough that the last two reps of every set are difficult while maintaining perfect form.
Should I use any of Tonal's dynamic weight modes?
Yes, for isolation moves like Skull Crushers or Bicep Curls, try enabling 'Eccentric' mode to increase time under tension, which is a key driver for muscle growth.
How often should I perform this Push workout?
For best results, perform this workout twice per week with at least 48 to 72 hours of rest between sessions to allow for muscle repair and growth.
What if I can't finish all the reps in the final set?
Tonal's 'Spotter Mode' will automatically detect if you are struggling and reduce the weight so you can finish your set safely and effectively.