Push Strength Workout - 20min Intermediate
This express push session focuses on raw power and pressing mechanics through heavy compound movements. By utilizing Tonal's barbell for the primary lifts, you will maximize muscle fiber recruitment in your chest, shoulders, and triceps. It is designed to deliver maximum results in a condensed time frame.
This workout is ideal for intermediate lifters and busy professionals who want to maintain high intensity and muscle density with a limited schedule. It is specifically beneficial for athletes in sports requiring upper body explosiveness like basketball or volleyball.
Equipment
Workout Plan
Rest 120 seconds between heavy barbell sets and 60 seconds between accessory movements.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar to mid-chest and drive upward while keeping your feet planted firmly into the floor.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back as the bar travels overhead toward the ceiling.
Lateral Raise
Shoulders
Lead with your elbows and control the descent to resist Tonal's digital weight on the way down.
Why this order
The workout follows a traditional strength-focused hierarchy by leading with the heaviest compound barbell movements to prioritize peak energy for the Bench Press and Overhead Press. We group all barbell exercises together to minimize equipment changes before finishing with lateral raises to isolate the medial deltoids.
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 digital weight should I start with for the primary lifts?
Tonal will suggest a weight based on your initial calibration or past performance. For strength goals, aim for a weight that makes the final two reps of every set feel challenging while maintaining perfect form.
Can I swap the Barbell Bench Press for the Handle Bench Press?
You can, but the Barbell Bench Press is preferred for this strength session as it allows for higher total loading and stability compared to independent handles.
How often should I incorporate this push session into my routine?
Perform this workout 1 to 2 times per week. Ensure you allow at least 48 hours of recovery between sessions to let your triceps and anterior deltoids fully recover from the heavy pressing volume.