Push Strength Workout - 30min Advanced
This advanced push session prioritizes raw power through heavy barbell compounds before transitioning to high-volume accessory work. You will exhaust your chest, shoulders, and triceps using Tonal's dynamic digital weight to break through strength plateaus. It is a high-intensity protocol designed for experienced lifters seeking maximum upper-body force production.
This is built for advanced athletes or powerlifters who want to increase their bench and overhead pressing numbers. It is ideal for those comfortable with Tonal's barbell accessories and high-intensity strength training.
Equipment
Workout Plan
Rest 120-150s between heavy barbell sets to ensure full ATP recovery. For isolation accessories, keep rest periods between 60-90s.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor to create total-body tension for a heavier digital lift.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching as the digital weight pulls from the bottom.
Inline Chest Press
Chest, Triceps, Abs
Exhale sharply on the press and let the smart handles guide your path.
Lateral Raise
Shoulders
Control the weight on the way down to maximize Tonal's constant cable tension.
Skull Crusher
Triceps
Keep your elbows pinned in space as the cables provide resistance through the arc.
Triceps Extension
Triceps
Pull the rope apart at the bottom to fully engage the lateral head of the triceps.
Why this order
We lead with heavy barbell movements to capitalize on peak neurological energy for maximum force. By grouping the StraightBar exercises first and the handles/rope second, we minimize setup time while transitioning from compound-to-isolation movement patterns.
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 for the barbell bench press?
Since this is a strength-focused session, start with a weight that Tonal recommends for your 5-rep max, and ensure Spotter Mode is active for safety during heavy sets.
Can I substitute the standing overhead press if I have low ceiling height?
Yes, you can perform the Barbell Seated Overhead Press instead to accommodate your space while still utilizing the StraightBar for heavy loading.
Why are the rep ranges lower on the first two exercises?
Lower rep ranges (5-6 reps) with higher sets are the gold standard for building absolute strength, allowing you to move significantly more digital weight than higher rep schemes.
How often should I incorporate this push session?
For optimal recovery and strength gains, perform this workout once or twice a week, ensuring at least 48 hours of rest between sessions targeting these same muscle groups.