Push Athletic Workout - 20min Advanced
This advanced push session focuses on explosive power and unilateral stability to build a truly athletic upper body. By starting with heavy barbell work and transitioning into high-skill standing movements, you will develop functional strength that translates directly to sport. You will finish with high-volume isolation to ensure maximum muscle fatigue and growth.
This workout is designed for advanced trainees and athletes who want to improve their pressing power and balance. It is ideal for those who need a high-intensity, efficient session that prioritizes both strength and functional stability.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s between shoulder and stability exercises, and 45s before the triceps finisher.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to your chest, then use Tonal's digital weight to drive upward explosively.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Focus on balance by gripping the floor with your foot while maintaining a steady tempo through the handles.
Standing Overhead Press
Shoulders, Triceps
Resist the urge to arch your back; keep your core engaged to fight the constant tension of the cables.
Skull Crusher
Triceps
Keep your elbows tucked and pointed toward the ceiling to isolate the triceps against the magnetic resistance.
Why this order
The workout follows a compound-to-isolation progression, starting with the Barbell Bench Press to maximize force production while the nervous system is fresh. We then move to standing handle exercises to challenge stabilizers and core integration, which is essential for athletic performance. The session concludes with high-rep isolation work to maximize metabolic stress in the triceps.
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 transition between the 6-rep and 15-rep sets?
Tonal will automatically adjust the digital weight based on your selected rep target. For the heavy sets, focus on power; for the high-rep finisher, focus on the mind-muscle connection and controlled tempo.
Should I use any Smart Features like Eccentric Mode?
Yes, for the Barbell Bench Press, Eccentric Mode is excellent for building strength on the lowering phase. For the triceps finisher, keep the weight standard to focus on high-volume burnout.
What if I lose my balance during the Single Leg Standing Chest Press?
Balance is part of the athletic challenge. Engage your glutes and core to stabilize your trunk against Tonal's cable pull. If needed, lightly touch your toe to the ground for a second to reset.