Push Strength Workout - 20min Intermediate
This high intensity push session focuses on building raw power across your chest and shoulders using heavy compound movements. By utilizing Tonal's digital resistance, you will challenge your nervous system with low rep ranges before finishing with targeted accessory work. This is the perfect routine for those looking to break through strength plateaus in a short amount of time.
This workout is ideal for intermediate lifters and recreational athletes who want to increase their pressing power. It is perfect for professionals who need a condensed but heavy strength session that fits into a busy schedule.
Equipment
Workout Plan
Rest 2 to 3 minutes between heavy sets of Bench Press and Overhead Press. Reduce rest to 60 to 90 seconds for Skull Crushers and Lateral Raises.
Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter mode so you can safely push to failure on your heavy sets.
Standing Overhead Press
Shoulders, Triceps
Maintain a stable core to prevent the cables from pulling you backward as you press toward the ceiling.
Skull Crusher
Triceps
Keep your elbows fixed in space and focus on the digital weight tension during the lowering phase.
Why this order
The workout follows a traditional compound to isolation hierarchy to maximize force production while your energy is highest. Using handles for all movements eliminates the need for bar swaps, allowing you to maximize the 20 minute window. We move from a horizontal press to a vertical press, then isolate the triceps and medial delts for a complete push aesthetic.
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 start with if this is my first time doing this on Tonal?
Since this is a strength-focused session, start with a weight that Tonal recommends for a 5-6 rep max. If the weight feels too light, use the digital dial to increase it by 1-2 pounds every set until you reach a challenging intensity.
Is it okay to use the Smart Handles' buttons during the heavy bench press?
Yes, it is highly encouraged. Position the smart handles so you can easily toggle the weight on and off with your thumbs, allowing you to get into a safe starting position on the bench before the resistance kicks in.
Should I turn on any special Tonal weight modes?
For the Bench Press and Overhead Press, turning on 'Spotter Mode' is essential for safety. For the Skull Crushers, try 'Eccentric Mode' to add extra resistance on the way down, which is highly effective for building triceps strength.