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Push Strength Workout - 45min Advanced

Build elite pushing power with this advanced strength session focused on heavy barbell compounds and high-volume finishers. You will leverage Tonal's digital resistance to maximize tension across your chest, shoulders, and triceps. This workout uses a top-down approach to fatigue the largest muscle groups first before moving to precision isolation work.

This is designed for experienced lifters or powerlifters who want to break through strength plateaus in their bench and overhead press. It is ideal for athletes looking for a structured push day that utilizes Tonal's advanced digital loading.

45mDuration
7Exercises
22Total Sets
Chest, TricepsMuscles

Equipment

StraightBarHandles

Workout Plan

Rest 120-180s between heavy compound sets, 60-90s between accessories, and 30-45s for high-rep finishers.

StraightBar
Superset
Barbell Bench Press

Barbell Bench Press

Chest, Triceps, Abs

Drive your feet into the floor to create a stable base for the digital weight.

5 x 5
Standing Barbell Overhead Press

Standing Barbell Overhead Press

Shoulders, Triceps

Squeeze your glutes to stabilize your spine as the bar clears your face.

4 x 6
StraightBar

Barbell Skull Crusher

Triceps

Keep your elbows pinned in and use Tonal's eccentric mode to control the negative.

3 x 10
Handles
Superset
Standing Incline Press

Standing Incline Press

Shoulders, Chest, Triceps

Press the handles upward at a 45-degree angle to target the upper chest.

3 x 8
Lateral Raise

Lateral Raise

Shoulders

Lead with your elbows and maintain a slight bend to maximize lateral delt tension.

3 x 10
Handles
Superset

Single Arm Rotational Punch

Abs, Shoulders, Obliques, Triceps, Chest

Pivot your back foot and explode through the cable to engage your core.

2 x 12

Reverse Grip Triceps Extension

Triceps, Forearms

Maintain a strict reverse grip to emphasize the medial head of the triceps.

2 x 15

Why this order

The session starts with heavy barbell movements to capitalize on peak neurological energy for maximum force production. By grouping bar exercises together first, we minimize setup time before transitioning to handle-based isolation work that sculpts the muscles through varied rep ranges. This compound-to-isolation sequence ensures high intensity where it matters most for raw strength.

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.

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Frequently Asked Questions

How heavy should I go on the bar exercises?

Aim for a weight where the final rep of each set is challenging but maintainable with perfect form; Tonal will adjust if it senses you are struggling.

Can I use Spotter Mode?

Yes, Spotter Mode is highly recommended for the Barbell Bench Press to allow you to push your limits safely without a human partner.

Why are the reps lower on the first two exercises?

Lower rep ranges with higher sets are the gold standard for neurological strength adaptations and building a foundation of raw power.