Push Endurance Workout - 20min Advanced
This high-intensity push session targets your chest, shoulders, and triceps with a specific focus on muscular endurance. By utilizing Tonal's bar and handles in succession, you will keep your heart rate elevated while challenging your upper body's ability to maintain form under fatigue.
Ideal for advanced athletes and endurance enthusiasts looking to improve their lactate threshold and upper body stamina. This is particularly effective for swimmers or triathletes needing sustained pressing power.
Equipment
Workout Plan
Keep rest periods between 30 and 45 seconds to maximize the endurance stimulus and maintain a high heart rate.
Close Grip Barbell Bench Press
Triceps, Chest
Focus on keeping your elbows tucked close to your ribs to maximize triceps engagement on the bar.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back against the Tonal's digital resistance.
Why this order
We begin with compound barbell movements to capitalize on fresh motor units before transitioning to handles for higher volume isolation work. This compound-to-isolation sequence ensures you reach deep muscular fatigue while grouping bar exercises first to minimize setup time.
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
Can I use Spotter Mode during the high-rep sets?
Yes, Tonal's Spotter Mode is highly recommended for the high-rep barbell sets to ensure you can complete every rep safely as fatigue sets in.
What if the digital weight feels too light for 15 reps?
Because this is an endurance session, prioritize speed and rhythm over heavy loads. Tonal will automatically adjust the resistance based on your power output and velocity.
Can I swap the Standing Chest Press for a seated variation?
You can, but the standing variation increases core demand and metabolic cost, which better aligns with the endurance and athletic goals of this specific session.