Shoulders Athletic Workout - 20min Beginner
Develop functional overhead power and triceps definition in this targeted athletic session. By combining heavy compound presses with high-volume isolation work, you will build the stability required for sports performance. This routine is designed to maximize your 20-minute window using only handle accessories.
This workout is for beginner athletes looking to improve their overhead stability and pushing power for sports like volleyball or tennis. It is also perfect for busy individuals who want a focused, equipment-efficient session to build a powerful upper body frame.
Equipment
Workout Plan
Rest 90 seconds between heavy overhead press sets, 60 seconds for bench press, and 45 seconds between isolation accessories.
Bench Press
Chest, Triceps, Abs
Lower the handles with control to feel the digital weight resist you on the way down.
Lateral Raise
Shoulders
Maintain a slight bend in your elbows and imagine pushing the handles out toward the walls.
Standing Overhead Press
Shoulders, Triceps
Engage your core to prevent arching and drive the handles straight up toward the ceiling.
Skull Crusher
Triceps
Keep your elbows fixed in place and let Tonal's constant tension fire up your triceps.
Why this order
The workout begins with the Standing Overhead Press to prioritize the most neurologically demanding compound movement while your muscles are fresh. We follow with the Bench Press to continue loading the triceps and anterior deltoids from a horizontal plane. Finally, we move to isolation exercises like Lateral Raises and Skull Crushers to drive metabolic stress and maximize muscle growth without requiring heavy stabilizers.
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 weight should I start with for the overhead press?
Start with Tonal's suggested weight for your first set. If you cannot maintain a vertical spine, use the weight dial to decrease the digital weight by 10% to ensure your form stays crisp.
Can I use the Smart Bar for the Bench Press instead?
While the bar is an option, this program uses handles to allow for a more natural range of motion and to challenge your individual arm stability, which is key for athletic development.
How often should I perform this shoulder and triceps session?
For best results in building upper body strength, aim to perform this workout twice per week with at least 48 hours of rest between sessions to allow for muscle recovery.
Should I turn on any Tonal features like Spotter or Eccentric?
For the Bench Press and Skull Crushers, turning on Spotter mode is highly recommended to help you safely complete your final reps as the triceps fatigue.