Shoulders Athletic Workout - 20min Advanced
Develop explosive pressing power and overhead stability with this high intensity shoulder and tricep session. By combining heavy barbell compounds with targeted handle isolation, you will build the structural integrity needed for athletic performance. This advanced routine uses Tonal digital tension to challenge your lockouts and lateral stability.
This workout is designed for advanced athletes and lifters who need powerful overhead stability for sports like basketball or CrossFit. It is ideal for those looking to maximize pressing strength in a compressed time frame.
Equipment
Workout Plan
Rest 90 to 120 seconds between heavy barbell sets and 45 to 60 seconds during handle accessories to maintain high intensity.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked to your ribs to maximize tricep engagement on the Straight Bar.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back against the Tonal's digital weight.
Lateral Raise
Shoulders
Control the descent to feel the constant tension of the cables throughout the full range.
Skull Crusher
Triceps
Keep your upper arms vertical and still while hinging only at the elbows with the smart handles.
Why this order
We lead with the Standing Barbell Overhead Press to capitalize on fresh motor units for maximum force production. The workout then bridges to the Close Grip Barbell Bench Press using the same accessory to maximize tricep overload before finishing with high-rep handle movements that exploit Tonal's constant cable tension.
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
How should I handle the transition from bar to handles?
Use Tonal's digital weight button to turn off tension before swapping the Straight Bar for the Smart Handles. The system will prompt you for the height adjustment between movements.
What if the weight feels too heavy during the Skull Crusher finisher?
Trust Tonal's Spotter Mode; it will automatically reduce the weight if it detects a struggle, allowing you to safely push to technical failure.
Can I add Tonal's dynamic weight modes to the heavy presses?
For advanced athletes, adding Eccentric mode to the Overhead Press can significantly improve your ability to decelerate weight and build shoulder stability.
Is 20 minutes enough for an advanced workout?
Yes, because the exercise selection focuses on high-impact compounds and minimal rest, providing a stimulus that is far more dense than a typical 60-minute session.