Shoulders Power Workout - 60min Advanced
Unlock explosive upper body force with this advanced session targeting the shoulders and triceps. You will utilize heavy barbell compounds to build central nervous system drive followed by high-velocity handle work for functional power. This workout is designed to increase your vertical pressing capacity and improve structural stability.
This session is for advanced lifters and overhead athletes like volleyball players or basketball players looking to improve explosive vertical power. It is ideal for anyone who has hit a plateau in their pressing strength.
Equipment
Workout Plan
Rest 120-180s between heavy barbell sets, 60-90s between accessories, and 45s during isolation finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked near your ribs to shift the load specifically onto the triceps.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar upward with maximum speed while keeping your glutes and core tightly braced.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot through your back foot and punch through the handle with explosive rotational intent.
Standing Incline Press
Shoulders, Chest, Triceps
Maintain a slight forward lean and drive the handles upward in a smooth arc above your head.
Lateral Raise
Shoulders
Lift the handles out to the sides with a slight bend in your elbows and a 1-second pause at the top.
Farmer March
Obliques, Shoulders
Stand tall and maintain a neutral spine as you march in place against the digital weight's constant tension.
Standing Face Pull
Back, Shoulders
Pull the rope ends toward your ears and squeeze your shoulder blades together to hit the rear deltoids.
Overhead Triceps Extension
Triceps
Keep your elbows pinned by your ears and fully extend your arms to maximize triceps long-head engagement.
Why this order
The workout begins with the Standing Barbell Overhead Press to capitalize on fresh motor units for maximum power production. We group barbell movements together to minimize equipment changes before transitioning to explosive rotational work and higher-volume isolation. This sequence ensures high-intensity force production first and structural hypertrophy at the end.
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 fast should I perform the repetitions for the heavy barbell sets?
Focus on 'compensatory acceleration'—move the weight as fast as possible on the way up while maintaining perfect form. Tonal will track your power output to ensure you are hitting peak velocity on every rep.
Should I use any of Tonal's dynamic weight modes for this session?
Yes, on the Barbell Skull Crushers and Lateral Raises, consider using Eccentric mode. This increases the weight on the lowering phase, which is highly effective for building the tendon strength required for power athletes.
How often can I perform this specific power workout?
Because of the high demand on the central nervous system, perform this workout once or twice per week with at least 48 to 72 hours of rest between upper body sessions to allow for full neural recovery.