Push Athletic Workout - 20min Advanced
Develop explosive power and upper body density with this fast-paced athletic push session. You will combine heavy barbell compounds for structural strength with rotational dynamics and high-volume triceps work to ensure total performance. This is designed to improve your pressing power while maintaining the stability required for high-level athletics.
This is for advanced trainees or competitive athletes like martial artists who need to maintain explosive pushing power under fatigue. It is ideal for those with a strong foundation looking to optimize their power-to-weight ratio.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s for rotational work, and 30-45s for the final triceps burnout.
Barbell Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and explode upward as Tonal increases the digital weight through the sticking point.
Standing Barbell Overhead Press
Shoulders, Triceps
Keep your core braced and don't let the cable pull you into an arched back as you press the bar toward the ceiling.
Overhead Triceps Extension
Triceps
Keep your elbows pinned close to your ears and use the rope's flexibility to flare your hands out at the top of the movement.
Why this order
This workout follows a compound-to-isolation progression, starting with heavy barbell work to recruit maximum motor units. We transition into an explosive rotational movement to bridge the gap between static strength and athletic utility, finally finishing with high-rep triceps work to induce hypertrophy. Grouping the barbell exercises first minimizes transition time for a dense 20-minute session.
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 do I handle the weight jump between the Barbell Bench and Overhead Press?
Tonal will automatically adjust your weight for each specific movement based on your digital strength score so you can focus on form and speed.
Can I use Spotter Mode on the Barbell Bench Press?
It is highly recommended for this heavy 6-rep set to ensure you can reach technical failure safely without a physical partner.
What if the Rotational Punch feels too fast for the cable?
Focus on a controlled return to the starting position; Tonal's digital weight provides constant tension which is more effective than throwing the cable.