Push Fat Loss Workout - 60min Beginner
This beginner push session targets your chest, shoulders, and triceps using high-density supersets to maximize fat loss. You will transition from foundational barbell lifts to handle-based isolation exercises to build lean muscle while keeping your heart rate elevated. This approach ensures you get a full metabolic burn in under an hour.
Ideal for beginners or busy individuals looking to improve upper body definition and lose body fat through metabolic resistance training. It is perfect for those who want a guided, efficient introduction to push-day mechanics.
Equipment
Workout Plan
Rest 45-60s between heavy barbell sets and 30s between handle supersets to maintain a high metabolic rate.
Barbell Bench Press
Chest, Triceps, Abs
Touch the bar to your mid-chest and drive upward using Tonal's Spotter mode if you reach failure.
Barbell Front Raise
Shoulders, Abs
Raise the bar to shoulder height and control the digital weight's descent to maximize time under tension.
Standing Chop
Obliques, Shoulders, Glutes
Use your entire body to drive the handles diagonally, keeping the movement fast and explosive.
Tall Kneeling Single Arm Chest Press
Chest, Triceps, Obliques
Focus on the chest squeeze at the peak of the press while resisting the unilateral pull on your core.
Middle Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and imagine hugging a large barrel to engage your pectoral muscles.
Reverse Grip Triceps Extension
Triceps, Forearms
Keep your elbows pinned to your ribs and fully extend your arms to lock out the triceps.
Standing Overhead Press
Shoulders, Triceps
Press the handles directly overhead while keeping your core braced against the cable's pull.
Skull Crusher
Triceps
Keep your upper arms stationary and hinge at the elbows to lower the handles toward your forehead.
Why this order
The workout begins with heavy barbell compounds to utilize maximum energy while fresh, then moves to handle-based supersets that group by accessory to minimize transition time. This structure provides a pre-exhaust effect on the chest before moving into high-rep isolation and a metabolic 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
What if the weight feels too heavy during the bench press?
Tonal's built-in Spotter mode will automatically reduce the digital weight if it senses you are struggling, allowing you to finish your set safely.
Can I do this workout without the Tonal bench?
For the bench press movements, the bench is required for proper form. If you do not have one, you can substitute with 'Standing Chest Press' but it will change the focus of the lift.
How often should I perform this push routine?
As a beginner, aim for twice a week with at least 48 hours of rest between sessions to allow your chest and shoulders to recover.