Push Strength Workout - 45min Advanced
This advanced push session is designed to maximize raw power and upper body density using Tonal's bar and handle accessories. By prioritizing heavy barbell compounds followed by high-volume isolation work, you will challenge your chest, shoulders, and triceps across multiple planes of motion. It is specifically programmed for lifters who have hit a plateau and need a high-intensity stimulus to trigger new strength gains.
This session is ideal for powerlifters or advanced trainees looking to increase their bench press and overhead stability. It is specifically designed for those who want to master Tonal's barbell movements while maintaining shoulder health through accessory volume.
Equipment
Workout Plan
Rest 120-180s between heavy barbell sets, 60-90s between handle accessories, and 45s for rope finishers.
Barbell Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and use Tonal's Spotter mode to push for that final heavy rep safely.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back as the digital weight increases at the top of the movement.
Inline Chest Press
Chest, Triceps, Abs
Maintain a slow, controlled negative to take advantage of Tonal's constant tension throughout the press.
Lateral Raise
Shoulders
Lead with your elbows and pause for a second at the top to fight the cable's resistance.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and drive from your hips to generate explosive power against the cable.
Skull Crusher
Triceps
Keep your elbows pinned in place and focus on the extension, feeling the digital weight stay heavy through the entire arc.
Standing Face Pull
Back, Shoulders
Pull the rope towards your forehead while pulling the ends apart to target the rear deltoids.
Why this order
The workout begins with heavy barbell compounds to maximize motor unit recruitment while you are fresh. We transition to handle-based isolation to allow for a greater range of motion and unilateral stability, finishing with high-rep rope work to maximize metabolic stress in the 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
Should I use any weight modes for the barbell sets?
Yes, use Eccentric Mode for the Bench Press to build more strength on the lowering phase, and ensure Spotter Mode is active.
What should I do if the weight feels too light during the finisher?
Increase the weight manually by 1-2 lbs or focus on a slower tempo, as Tonal's digital weight provides constant tension that builds up.
Can I swap the Barbell Bench Press for Handles?
You can, but the Barbell Bench Press allows for higher total loading, which is key for the strength goal of this specific program.