Push Strength Workout - 30min Advanced
This advanced push session focuses on building raw power through high-intensity compound movements. You will exhaust the chest, shoulders, and triceps using a top-down strength priority approach. By utilizing handle-only variations, we maintain high cable tension throughout the entire range of motion.
This is designed for advanced lifters and power athletes who need a time-efficient push day that doesn't compromise on heavy loading. It's perfect for anyone looking to increase their 1RM on pressing movements using Tonal's digital resistance.
Equipment
Workout Plan
Rest 120-180s between heavy compound sets, 60-90s for incline and fly accessories, and 45s for high-rep finishers.
Bench Press
Chest, Triceps, Abs
Drive your shoulders into the bench and use Tonal's Spotter mode to safely reach your five-rep max.
Standing Incline Press
Shoulders, Chest, Triceps
Step forward to create a deep stretch in the upper chest while maintaining a strong staggered stance.
Middle Chest Fly
Chest, Shoulders
Hug a large tree as you bring the handles together, focusing on the squeeze at the center of your chest.
Lateral Raise
Shoulders
Lead with your elbows and maintain a slight bend to keep the tension on your lateral deltoids.
Standing Overhead Press
Shoulders, Triceps
Keep your core braced and avoid arching your back as you drive the handles toward the ceiling.
Skull Crusher
Triceps
Keep your elbows pinned toward the ceiling and use Tonal's eccentric mode to challenge the negative phase.
Why this order
The workout begins with the heaviest compound lift to capitalize on fresh motor unit recruitment before moving into vertical and incline pressing patterns. We transition to isolation work with the Chest Fly and Skull Crusher to reach metabolic failure, ending with a high-volume lateral raise to cap off the shoulders.
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
Why are there so few reps on the Bench Press?
This workout utilizes a strength-specific rep range where lower reps at higher intensity maximize neurological adaptations and force production.
Can I use the Smart Bar instead for these movements?
This specific program is optimized for handles to allow for a greater range of motion and independent arm stabilization, which is essential for advanced shoulder health.
What if the suggested weight feels too light for 5 reps?
Manually increase the digital weight using the handle controls until you reach a load where you could only perform 1-2 more reps with perfect form.
Should I use any of Tonal's dynamic weight modes?
For the Bench Press and Skull Crushers, enabling 'Eccentric' mode is highly recommended to build additional strength during the lowering phase of the lift.