Push Athletic Workout - 20min Intermediate
Build explosive upper body power and functional stability with this targeted push session. You will combine heavy barbell compound movements with unilateral stability work to develop a well-rounded athletic profile. This workout is specifically designed to maximize force production in minimal time.
Intermediate athletes and busy professionals who need a high-impact strength session that balances heavy lifting with functional core integration. It is ideal for those looking to improve their bench press and overhead stability.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets, 60s for the split squat press, and 45s for triceps isolation.
Barbell Bench Press
Chest, Triceps, Abs
Drive your back into the bench and use Tonal's Spotter Mode to safely reach your power threshold.
Standing Barbell Overhead Press
Shoulders, Triceps
Press the bar toward the ceiling while keeping your core braced to resist the vertical pull of the digital weight.
Iso Split Squat Single Arm Chest Press
Chest, Quads, Obliques
Maintain a low split stance and fight the lateral tension from the cable to improve your rotational stability.
Skull Crusher
Triceps
Keep your elbows pinned in place and use Tonal's Eccentric Mode to intensify the lengthening phase of the triceps.
Why this order
This session follows a compound-to-isolation progression, starting with high-output barbell moves to prioritize raw strength when your CNS is fresh. We then move into a unilateral chest press to challenge core stability before finishing with high-rep isolation to drive hypertrophy and metabolic stress.
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 if the barbell weight feels too heavy during the overhead press?
Tonal's digital weight adapts to your strength; if you struggle, the Spotter Mode will automatically reduce the weight so you can complete your reps with perfect form.
How do I transition quickly between the bar and handles?
Keep your handles nearby and use the Tonal's smart accessory buttons to quickly de-load the weight while you swap the bar out for the handles.
Can I perform this workout more than twice a week?
Because this workout focuses on high-intensity athletic power, it is best to allow at least 48 hours of recovery for your chest and shoulders before repeating this specific push session.