Push Endurance Workout - 20min Beginner
Improve your upper body stamina and definition with this efficient push session. By utilizing high volume sets for your chest, shoulders, and triceps, you will build muscular endurance while mastering fundamental movement patterns. This handle only routine is designed to keep you moving and maximize every second of your time on Tonal.
This workout is ideal for beginner lifters or endurance athletes like swimmers and cyclists who need high-repetition upper body conditioning. It is also perfect for busy professionals needing a fast, effective push session.
Equipment
Workout Plan
Keep rest periods between 30-45 seconds to maintain an elevated heart rate and challenge your muscular endurance.
Bench Press
Chest, Triceps, Abs
Maintain a steady tempo to keep the digital weight engaged throughout the entire press.
Middle Chest Fly
Chest, Shoulders
Focus on a wide arc and a soft bend in the elbows to maximize tension on the chest fibers.
Reverse Grip Triceps Extension
Triceps, Forearms
Keep your elbows pinned to your sides and utilize Tonals constant tension to burn out the triceps.
Standing Overhead Press
Shoulders, Triceps
Engage your core to stabilize against the downward pull of the cables as you press upward.
Why this order
We start with the bench press to hit the largest muscle groups while you are fresh, then transition into the standing overhead press to shift focus to the shoulders. We finish with chest flies and triceps extensions to isolate smaller muscles and drive blood flow for an endurance-based finisher.
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 pick the right weight for high reps?
Tonal will suggest a weight based on your strength score, but for endurance, aim for a weight that feels challenging by the last 3 to 4 reps while maintaining perfect form.
Should I use any Tonal features like Spotter?
Yes, keep Spotter mode on so Tonal can automatically reduce the digital weight if you struggle to complete the final reps of these high-volume sets.
How often should I perform this push workout?
Since this targets specific muscle groups for endurance, allow at least 48 hours of recovery before repeating this session to ensure muscle repair.