Push Athletic Workout - 30min Advanced
This high-intensity push session is engineered to build explosive upper body power and functional stability for the advanced athlete. By combining heavy barbell compounds with unilateral handle movements, you will develop a chest and shoulder complex that is as resilient as it is strong. You will utilize advanced Tonal features to ensure every rep reaches peak intensity.
This workout is designed for competitive athletes or advanced lifters who need to translate raw gym strength into explosive, multi-planar power. It is ideal for those who have mastered Tonal basics and want to push their upper body limits in a compressed timeframe.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, and 30-45s during the final isolation finisher.
Barbell Bench Press
Chest, Triceps, Abs
Drive the bar up explosively while Tonal's Spotter mode ensures your safety on the heavy reps.
Barbell Skull Crusher
Triceps
Keep elbows pinned in and use Tonal’s Burnout mode to squeeze out every last rep.
Iso Split Squat Single Arm Chest Press
Chest, Quads, Obliques
Stabilize your lower body to prevent rotation while the cable provides constant tension through the press.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly into the movement to target the upper chest while managing the off-center tension.
Lateral Raise
Shoulders
Lead with your elbows and control the eccentric phase to maximize time under tension.
Standing Overhead Press
Shoulders, Triceps
Maintain a rigid core to resist the downward pull of the digital weight as you lock out overhead.
Why this order
We lead with the Barbell Bench Press to recruit maximum motor units while fresh before transitioning into standing movements that demand total-body integration. The order moves from high-stability barbell work to lower-stability unilateral handle work, finishing with high-volume tricep isolation to induce metabolic stress. This sequence maximizes power output before targeting specific hypertrophy goals.
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
Why start with the Barbell Bench Press instead of Handles?
Using the bar allows you to move more digital weight safely, which is the primary driver for total-body strength gains in this athletic program.
Can I use Chains or Eccentric mode on these exercises?
Yes, adding Eccentric mode to the Standing Incline Press or Lateral Raises is an excellent way to increase intensity without needing to manually adjust the weight.
What if the weight feels too heavy during the Iso Split Squat Press?
Focus on your stance first; Tonal's digital weight is unforgiving, so if your balance wavers, the Spotter mode may kick in to help you finish the set safely.