Push Strength Workout - 60min Intermediate
This intermediate push session leverages high-intensity compound lifts and specialized isolation work to maximize upper body power. You will transition from heavy benching to stability-focused standing presses to ensure no weak links remain in your chest and shoulders. This workout is designed to increase your total force output while refining muscle definition.
This is for the intermediate lifter who has mastered basic form and wants to break through strength plateaus. It is ideal for athletes in contact sports or anyone looking to build a thick, functional upper body.
Equipment
Workout Plan
Rest 120-150s between heavy compound sets, 60-90s for accessories, and 30s for the rotational punch finisher.
Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter mode so you can safely push to failure on the final heavy reps.
Standing Incline Press
Shoulders, Chest, Triceps
Drive the handles upward and inward to maximize the squeeze on your upper pectorals.
Lateral Raise
Shoulders
Focus on leading with your elbows and keep a slight bend to isolate the lateral deltoid.
Middle Chest Fly
Chest, Shoulders
Keep a soft bend in the elbows and visualize hugging a large tree to engage the chest.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Use the single-leg stance to force your core to stabilize against the unilateral cable pull.
Reverse Grip Triceps Extension
Triceps, Forearms
Keep your upper arms pinned to your sides to prevent the shoulders from taking over the load.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Explode through the rotation and use the constant cable tension to control the return.
Standing Overhead Press
Shoulders, Triceps
Keep your core braced to prevent the cables from pulling your torso into extension.
Skull Crusher
Triceps
Fix your elbows in space and use Tonal's digital weight to maintain tension at the bottom.
Why this order
The workout begins with the Bench Press to prioritize maximum recruitment of the pectoral and triceps motor units while fresh. We then move into vertical and incline pressing to hit the deltoids from multiple angles before finishing with isolation movements that utilize high-volume metabolic stress.
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
Which Tonal weight features should I use for the Bench Press?
Enable Eccentric Mode for the Bench Press; it adds weight on the lowering phase to maximize muscle fiber micro-trauma and strength gains.
Can I swap the Bench Press for Standing Chest Press?
While you can, the Bench Press allows for higher absolute loading, which is the primary driver for this specific strength-focused session.
What should I do if the lateral raises feel too heavy?
Tonal's 1lb increments are perfect here. If the default weight is too high, drop it by 1-2lbs to ensure your traps don't take over the movement.
How often should I perform this specific push workout?
For best results, run this once or twice a week with at least 48 hours of rest between sessions to allow for shoulder joint recovery.