Push Endurance Workout - 20min Advanced
You will challenge your muscular stamina with this high volume push session designed for advanced athletes. By targeting the chest, shoulders, and triceps with minimal rest, you'll improve your threshold for fatigue and metabolic efficiency. This workout uses compound movements followed by high rep isolation to ensure a complete burnout.
This session is ideal for boxers, triathletes, or obstacle course racers who need sustained upper body power over long durations. It is also a perfect high-volume stimulus for advanced lifters looking to improve work capacity.
Equipment
Workout Plan
Keep rest periods strictly between 30-45 seconds to maintain a high heart rate and maximize the endurance stimulus.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to your mid-chest and utilize Tonal's Spotter mode if you reach failure during the final reps.
Middle Chest Fly
Chest, Shoulders
Maintain a slight bend in the elbows and focus on the deep stretch across your pecs at the bottom of each rep.
Standing Overhead Press
Shoulders, Triceps
Keep your core braced and prevent your ribs from flaring as the digital weight pulls during the high-volume sets.
Triceps Extension
Triceps
Lock your elbows to your ribcage and pull the rope ends apart at the bottom to maximize the triceps peak contraction.
Why this order
This session follows a compound-to-isolation progression to fatigue large muscle groups before finishing with high-rep triceps work. We use the barbell for the heaviest load and then transition to handles and ropes to maintain constant digital tension. This order ensures you maximize total volume before reaching local muscular failure.
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Start Free with AI CoachFrequently Asked Questions
What weight should I select for these high rep ranges?
Since this is endurance focused, aim for roughly 50 to 60 percent of your 1-rep max. Tonal will automatically adjust based on your history, but feel free to lower it slightly if the volume prevents full range of motion.
Should I use any Dynamic Weight Modes?
For this endurance goal, it is best to keep the weight steady. However, if you are struggling to finish the last few reps of a set, Tonal's Burnout mode can help you complete the volume by reducing resistance mid-set.
Can I substitute the Barbell Bench Press with a Floor Press?
You can, but the Bench Press allows for a greater range of motion which is beneficial for the endurance stimulus. If you don't have a bench, ensure you are still hitting the target rep range on the floor to maintain the workout intensity.