Shoulders Strength Workout - 60min Intermediate
This intermediate shoulder and triceps session focuses on building raw overhead pressing power. By transitioning from heavy standing presses to high-volume isolation work, you will challenge every head of the deltoid and both heads of the triceps. It is designed for those looking to improve their upper body push strength using the unique resistance profiles of Tonal handles.
Ideal for intermediate lifters or overhead athletes like volleyball players and swimmers who need stable, powerful shoulders. It is also perfect for anyone prioritizing upper body aesthetics and pressing strength.
Equipment
Workout Plan
Rest 2-3 minutes between heavy overhead press sets, 60-90 seconds between isolation exercises, and 45 seconds for the final burnout.
Standing Incline Press
Shoulders, Chest, Triceps
Control the handles as they descend, resisting Tonal's constant tension on the way down.
Lateral Raise
Shoulders
Pause at the top of the movement to feel the lateral deltoids engage against the digital resistance.
Front Raise
Shoulders, Abs
Keep a slight bend in your elbows and avoid using momentum to lift the handles.
Reverse Grip Triceps Extension
Triceps, Forearms
Squeeze your triceps at the bottom of the movement, fully extending your arms with palms facing up.
Triceps Kickback
Triceps
Keep your upper arm glued to your side and focus on the peak contraction at the back of the move.
Standing Overhead Press
Shoulders, Triceps
Keep your core tight to prevent the digital weight from pulling your lower back into an arch.
Seated Overhead Press
Shoulders, Triceps
Press your back firmly into the bench to maximize stability and force production.
Skull Crusher
Triceps
Lower the handles toward your ears while keeping your elbows pointed straight at the ceiling.
Why this order
The workout begins with the Standing Overhead Press to prioritize maximal force when your central nervous system is fresh. We then move to the Seated Overhead Press for more stability, allowing you to push closer to failure without balance being a limiting factor. The session concludes with isolation movements to fully fatigue the triceps and shoulder heads using higher repetition ranges.
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 should I do if the digital weight feels too heavy on the final sets?
Use Tonal's Spotter mode to help you complete those last few reps if your form starts to break down under the heavy load.
Can I do the Lateral Raises seated instead of standing?
Yes, you can sit on the bench for more isolation, but standing requires more core engagement to stabilize the digital weight.
Why are the reps lower for the first two exercises?
These are your primary strength builders where we use heavier weight to stimulate neurological adaptations; lower reps allow for higher intensity.