Push Strength Workout - 20min Intermediate
Build a powerful upper body with this concentrated push session designed for maximum strength output. You will focus on heavy barbell compounds for the chest and shoulders before finishing with targeted accessory work to round out your triceps. This high intensity routine leverages Tonals digital weight to keep you at your limit on every rep.
This session is ideal for intermediate lifters or athletes like football players and powerlifters looking to increase their horizontal and vertical pressing power. It is perfect for those who want a high intensity strength session in a short window.
Equipment
Workout Plan
Rest 120-150 seconds between heavy barbell sets for full recovery, and 60-90 seconds between handle accessories.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor and imagine pushing yourself away from the bar as it descends.
Standing Barbell Overhead Press
Shoulders, Triceps
Squeeze your glutes and core to create a rigid pillar as you drive the bar toward the ceiling.
Inline Chest Press
Chest, Triceps, Abs
Maintain a slow, controlled negative to fully engage your chest fibers against the constant cable tension.
Skull Crusher
Triceps
Keep your elbows pinned in place and focus on hinge movement at the elbow to isolate the triceps.
Why this order
This workout follows a top down approach, starting with the heaviest barbell compound movements to maximize strength gains while your nervous system is fresh. By grouping the Barbell Bench Press and Overhead Press first, we minimize equipment swaps before transitioning to handles for targeted accessory work on the chest and triceps.
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 starting weight should I use for the barbell movements?
Tonal will suggest a weight based on your initial strength assessment, but for a strength focus, ensure the weight feels like a 7 or 8 out of 10 in difficulty for the prescribed reps.
Should I use Tonals dynamic weight modes like Eccentric or Spotter?
Yes, enable Spotter mode for the heavy barbell presses so you can safely push to your limit, and consider Eccentric mode for the accessory lifts to increase time under tension.
How often should I do this workout?
Because this targets high intensity strength, aim for 2 sessions per week with at least 48 hours of rest in between to allow for muscle recovery and neural adaptation.