Push Endurance Workout - 30min Intermediate
This high-volume push session is designed to build muscular endurance and upper body work capacity. By pairing foundational barbell compounds with high-rep handle finishers, you will exhaust your chest, shoulders, and triceps. This workout challenges your heart rate while refining your pushing mechanics.
This is ideal for intermediate lifters or athletes like swimmers and boxers who require high levels of upper body stamina. It is also perfect for anyone looking to increase their work capacity in a short timeframe.
Equipment
Workout Plan
Rest 45-60 seconds between barbell compound sets and 30 seconds between handle-based accessories.
Barbell Bench Press
Chest, Triceps, Abs
Maintain a steady tempo on both the push and the return to keep constant tension from the digital weight.
Standing Barbell Overhead Press
Shoulders, Triceps
Keep your core braced and avoid arching your back as you press the bar toward the ceiling.
Inline Chest Press
Chest, Triceps, Abs
Drive the handles upward and inward, squeezing your chest at the top of the movement.
Lateral Raise
Shoulders
Lead with your elbows and use a slow negative to resist Tonal's pull on the way down.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and use your core to drive the handle forward with explosive speed.
Skull Crusher
Triceps
Keep your elbows fixed in place and focus on the triceps extension without moving your upper arms.
Why this order
The workout begins with heavy barbell compounds to utilize the most muscle mass while you are fresh. We then move into handle-based isolation exercises to target the smaller muscles of the shoulders and triceps with higher rep ranges. We finish with a rotational punch to integrate the core and add a metabolic endurance component.
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 select for such high reps?
Tonal will automatically suggest a weight, but for endurance, ensure you can complete all 15-20 reps with good form. If the digital weight feels too heavy by the final reps, use the Smart Handle button to quickly turn the weight off.
Should I use any of the Tonal dynamic weight modes?
For this endurance session, keep the weight standard or try Burnout Mode on the final sets of isolation moves. This will allow you to finish your reps as your muscles fatigue.
Can I swap the Barbell Bench Press for handles?
Yes, you can substitute it with the Handle Bench Press if you prefer more freedom of movement for your shoulders, though the bar allows for higher total volume.