Push Strength Workout - 45min Intermediate
This push session prioritizes raw strength on major barbell lifts before moving into targeted isolation work. You will challenge your chest, shoulders, and triceps using Tonal's dynamic resistance to break through plateaus. It is designed for intermediate lifters who want a structured approach to upper body power.
This workout is for intermediate trainees or athletes like volleyball players who require explosive pushing power and shoulder stability. It is also perfect for anyone following a Push Pull Legs split.
Equipment
Workout Plan
Rest 120-180 seconds between heavy barbell sets to ensure full recovery. For handle-based accessories, keep rest periods to 60-90 seconds.
Barbell Bench Press
Chest, Triceps, Abs
Engage your core to maintain a stable base on the bench while driving the bar upward.
Standing Barbell Overhead Press
Shoulders, Triceps
Press the bar vertically while maintaining a rigid torso to prevent lower back arching.
Single Arm Bench Press
Chest, Triceps, Obliques
Fight the rotational pull of the digital weight to keep your torso flat on the bench.
Incline Chest Fly
Chest, Shoulders
Control the eccentric phase to feel a deep stretch in your upper chest.
Lateral Raise
Shoulders
Lead with your elbows and imagine pushing the handles out toward the walls.
Reverse Grip Triceps Extension
Triceps, Forearms
Maintain a palm up grip to emphasize the medial head of the triceps.
Why this order
We lead with heavy barbell compounds to leverage maximal neurological output when fresh. The workout then shifts to unilateral and isolation movements using handles to address muscle imbalances and maximize metabolic stress for growth.
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
Can I use Spotter Mode on the heavy barbell sets?
Yes, Tonal’s Spotter Mode is highly recommended for the Barbell Bench Press and Overhead Press to help you safely push to failure.
Should I use any dynamic weight modes?
Chains or Eccentric mode are excellent additions to the Barbell Bench Press to further challenge your strength during this session.
What if the Barbell Skull Crusher bothers my elbows?
Ensure your elbows stay tucked; if discomfort persists, lower the weight slightly and focus on a slower, more controlled tempo.