Shoulders Strength Workout - 30min Intermediate
You will build foundational pressing power with this targeted shoulder and tricep session. By combining heavy barbell compounds with high-volume handle accessories, you will maximize deltoid recruitment and lock-out strength. This workout is designed for intermediate lifters seeking to break through overhead plateaus.
Ideal for overhead athletes, CrossFitters, or anyone looking to build impressive capped shoulders and improved pushing mechanics. It is specifically programmed for those who want a structured approach to increasing their overhead press max.
Equipment
Workout Plan
Rest 2-3 minutes between heavy barbell sets to ensure full recovery. For handle-based accessories, keep rest periods between 60-90 seconds to maintain intensity.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the load from your chest to your triceps.
Standing Barbell Overhead Press
Shoulders, Triceps
Keep your core braced and use Tonal's Spotter Mode if you struggle with the final few inches of the lockout.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly into the cables and maintain a steady tempo to keep tension on the upper chest and front delts.
Lateral Raise
Shoulders
Lead with your elbows and pause at the top of the movement to fight Tonal's constant digital resistance.
Front Raise
Shoulders, Abs
Avoid using momentum; keep your torso still and let the deltoids lift the digital weight to eye level.
Skull Crusher
Triceps
Control the eccentric phase as the handles lower toward your forehead to maximize tricep fiber recruitment.
Why this order
We lead with heavy barbell compounds to leverage Tonal's digital weight for maximum force production while fresh. Transitioning to handles allows for greater range of motion and isolation of the medial and anterior deltoids. The session concludes with a high-rep finisher to drive metabolic stress and complete the hypertrophy stimulus.
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?
Tonal will suggest a starting weight based on your previous lifts. For the barbell press, ensure you have completed a digital weight calibration if it's your first time using the bar.
Can I use the Smart Bar for all movements?
This workout uses the Smart Bar for the heavy compounds and Handles for isolation work. Switching to handles allows for the independent arm movement needed for lateral and front raises.
Should I use any of Tonal's dynamic weight modes?
Yes, for the Standing Barbell Overhead Press, try Chains mode to increase resistance at the top of the lift where you are naturally strongest.