Push Athletic Workout - 45min Advanced
Develop explosive power and elite stability with this high-intensity athletic push session. By combining heavy barbell compounds with unstable unilateral movements, you will build a chest and shoulder complex that is as functional as it is strong. This advanced routine is designed to challenge your coordination and force production under Tonal's constant digital tension.
Ideal for competitive athletes or advanced lifters who want to improve their pressing power while maintaining high-level core stability. This is particularly effective for overhead athletes and martial artists.
Equipment
Workout Plan
Rest 90-120s between heavy barbell sets to recover power, 60s for handle-based accessory moves, and 30s for rope finishers.
Barbell Bench Press
Chest, Triceps, Abs
Engage Spotter Mode and drive the bar up explosively to maximize power output.
Close Grip Barbell Bench Press
Triceps, Chest
Use Eccentric Mode to feel the extra tension on your triceps during the lowering phase.
Standing Barbell Overhead Press
Shoulders, Triceps
Brace your core to prevent arching your back as the digital weight increases at the top.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Find your balance on one leg before engaging the cables for a true total-body push.
Lateral Raise
Shoulders
Control the descent to fight the constant tension of the Tonal cables.
Triceps Extension
Triceps
Focus on the lockout at the bottom to fully engage the triceps on every rep.
Overhead Triceps Extension
Triceps
Lean slightly forward and keep your elbows tucked to isolate the long head of the triceps.
Why this order
This program follows a classic compound-to-isolation progression, starting with heavy barbell work to recruit maximum motor units. We then transition to unilateral handle work to address stability leaks and finish with high-volume rope movements for 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 should I do if the Single Leg Chest Press is too difficult for my balance?
You can scale this by keeping your back foot lightly on the floor for a kickstand position while still focusing on the unilateral push.
How does Tonal's digital weight affect the heavy barbell sets?
Unlike traditional weights, Tonal provides constant tension throughout the movement, so focus on a smooth, controlled eccentric even when the weight feels heavy.
Is it okay to use the Spotter feature on the Barbell Bench Press?
Absolutely. For the heavy 4x6 sets, having Spotter enabled allows you to push to your true limit safely without needing a human partner.