Push Strength Workout - 45min Advanced
This advanced push session prioritizes raw strength through heavy horizontal and vertical presses. By utilizing handles-only variations, you will challenge your stability and maximize fiber recruitment in the chest, shoulders, and triceps. It is designed for those who want to push their upper body limits using Tonal's unique constant tension.
This is for advanced lifters and athletes who want to improve their pressing power while simultaneously building functional core stability. It is ideal for those preparing for strength competitions or high-impact sports where upper body force production is key.
Equipment
Workout Plan
Rest 120-180s between heavy compound sets, 60-90s between accessories, and 45s before the rotational punch finisher.
Bench Press
Chest, Triceps, Abs
Squeeze the handles hard to engage your chest and activate Tonal's spotter mode for safety.
Standing Incline Press
Shoulders, Chest, Triceps
Drive upward at a 45-degree angle, feeling the tension across your upper pectorals.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Engage your glutes and core to stay stable against the unilateral cable pull.
Middle Chest Fly
Chest, Shoulders
Keep a slight bend in your elbows and imagine hugging a large barrel to keep tension on the cables.
Lateral Raise
Shoulders
Lead with your elbows and pause at the top to fight the digital weight's constant tension.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Explode through the movement, using Tonal's dynamic weight to provide resistance through the entire strike.
Standing Overhead Press
Shoulders, Triceps
Maintain a rigid core to prevent the cables from pulling you backward as you press.
Skull Crusher
Triceps
Keep your elbows pinned in place as you lower the handles toward your temples.
Why this order
The order follows a classic compound-to-isolation progression, starting with the heaviest multi-joint movements to capitalize on fresh motor units. We include standing and single-leg variations specifically to leverage Tonal's cable system for core stability, finishing with a high-rep rotational movement to exhaust any remaining fast-twitch fibers.
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 digital weight mode should I use for the bench press?
For pure strength, enable Chains or Eccentric mode on your Tonal to maximize the load during the most advantageous parts of the lift.
Can I use the Smart Bar for the bench press instead?
This workout is programmed specifically for handles to increase the range of motion and stability demands, but you can swap to the bar if you prefer pure bilateral loading.
How do I handle weight selection for the single-leg chest press?
Tonal will likely suggest a lighter weight than your standard press; focus on the balance first and let the digital weight scale up as your stability improves.
How often should I perform this Push session?
Given the high intensity and advanced movements, performing this once every 4 to 5 days is recommended to allow for full neurological recovery.