Push Athletic Workout - 30min Advanced
This advanced push session emphasizes explosive power and unilateral stability to bridge the gap between gym strength and field performance. You will utilize heavy handle-based compounds followed by high-skill balance movements to challenge your nervous system. It is designed to build a resilient upper body capable of generating force from any position.
This is for advanced trainees or overhead athletes like basketball or volleyball players looking to increase their explosive pressing power. It is ideal for anyone needing to maintain stability under load while performing complex movements.
Equipment
Workout Plan
Rest 120s between heavy Bench Press sets, 60-90s for secondary movements, and 45s for the high-rep finisher.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Use your leg drive to propel the digital weight overhead in one fluid and athletic motion.
Bench Press
Chest, Triceps, Abs
Lower the handles toward your mid-chest and explode upward using Tonal's dynamic weight for max power.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Stabilize through your standing foot while maintaining a steady tempo on the cables to engage your deep core.
Lateral Raise
Shoulders
Control the eccentric phase of the movement to keep constant tension on your lateral delts.
Standing Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back as the digital weight increases at the top of the press.
Skull Crusher
Triceps
Keep your elbows fixed in space as you extend the handles toward the ceiling to isolate the triceps.
Why this order
The workout begins with the heaviest compound lift to capitalize on fresh energy before moving into overhead work. We then shift to unilateral and high-skill stability patterns to challenge core-to-extremity power transfer, finishing with a high-metabolic-demand full body integration.
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 choose the right weight for the Bench Press?
Tonal will suggest a weight based on your profile, but aim for a load where the final 2 reps of each set are challenging while maintaining perfect form.
Can I use the Barbell instead of Handles for this session?
This specific program is optimized for Handles to allow for a greater range of motion and the unilateral stability required in the Single Leg Chest Press.
Should I use any Smart Features like Eccentric or Chains?
Yes, use Chains on the Bench Press to maximize the athletic power output during the explosive phase of the lift.
What if the Single Leg Chest Press is too difficult to balance?
Revert to a staggered stance while keeping the core engaged, but try to progress to the single-leg version for the full athletic benefit.