Tonal Coach is open source.Star11
All Workouts|

Shoulders Power Workout - 30min Intermediate

Develop explosive overhead power and rock-solid shoulder stability in this intermediate session. You will lead with heavy barbell presses before transitioning into dynamic movements that challenge your triceps and core. This workout is designed to increase your vertical pushing capacity and upper body speed.

Ideal for overhead athletes like volleyball players or CrossFitters looking to improve their vertical power. It is also great for intermediate lifters wanting to break through overhead press plateaus.

30mDuration
5Exercises
17Total Sets
Shoulders, TricepsMuscles

Equipment

StraightBarHandles

Workout Plan

Rest 120s between your heavy barbell sets to ensure maximum power output. Take 60-90s for secondary movements and 45s for accessories.

StraightBar
Standing Barbell Overhead Press

Standing Barbell Overhead Press

Shoulders, Triceps

Drive the bar toward the ceiling with explosive intent while keeping your core braced.

5 x 3
Handles
Superset

Squat to Press

Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps

Transfer power from your legs through your torso to punch the handles up.

4 x 5

Single Arm Rotational Punch

Abs, Shoulders, Obliques, Triceps, Chest

Pivot your back foot and explode through the handle as if throwing a knockout punch.

2 x 15
Handles
Superset
Half Kneeling Single Arm Overhead Press

Half Kneeling Single Arm Overhead Press

Shoulders, Obliques

Keep your torso upright and prevent the Tonal cables from pulling you to the side.

3 x 8
Skull Crusher

Skull Crusher

Triceps

Maintain a steady tempo and keep your elbows tucked to isolate the triceps.

3 x 10

Why this order

We start with the Standing Barbell Overhead Press to maximize power output while you are freshest. We then move to the Squat to Press to utilize lower-body momentum for explosive force, followed by isolation work to address imbalances and build tricep endurance with the handles.

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 Coach
Open in Tonal

Frequently Asked Questions

Why are the reps so low on the Barbell Overhead Press?

Lower rep ranges with high digital weight allow you to focus on explosive intent and maximal force production, which is the key to building true power.

How should I handle the Squat to Press movement?

Use Tonal's digital weight to your advantage by driving upward explosively from the bottom of the squat, letting your legs assist the shoulders in moving the weight quickly.

What if the Skull Crushers feel too heavy for my elbows?

You can reduce the weight manually or use Tonal's Spotter Mode to help you finish the final reps if your form starts to break down.