Push Athletic Workout - 45min Advanced
Develop explosive power and upper body density with this advanced push routine. By combining heavy barbell compounds with high velocity handle movements you will build a resilient chest and shoulders. This session is designed to maximize your athletic potential through varied rep ranges and stabilization challenges.
This is for experienced lifters and overhead athletes who want to improve their pressing power and core stability. It is ideal for those looking to break through plateaus using Tonal digital weight modes like Eccentric or Spotter.
Equipment
Workout Plan
Rest 90 to 120 seconds between heavy barbell sets and 60 seconds between handle accessories.
Barbell Bench Press
Chest, Triceps, Abs
Drive the bar up explosively while keeping your feet planted for a stable base.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the load onto your triceps.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent your lower back from arching as you press the bar overhead.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Use the momentum from your legs to drive the handles upward in one fluid motion.
Iso Split Squat Single Arm Chest Press
Chest, Quads, Obliques
Maintain a rock solid lower body while the cable tries to pull you off balance.
Incline Chest Fly
Chest, Shoulders
Focus on a wide arc to feel a deep stretch in your upper chest at the bottom.
Lateral Raise
Shoulders
Think about pushing the handles out toward the walls rather than just lifting them up.
Why this order
The workout begins with heavy barbell work to recruit the most motor units while you are fresh. It then transitions to handle based movements that challenge unilateral stability and explosive rotation to translate gym strength into athletic power. The final finishers use high volume to maximize metabolic stress and muscle endurance.
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
Should I use Tonal's dynamic weight modes for the barbell sets?
Yes, Eccentric mode is highly recommended for the Bench Press to maximize muscle fiber recruitment during the lowering phase.
How do I know if the weight is heavy enough for the 6 rep sets?
Aim for a weight where you feel like you could only perform one or two more reps with perfect form after finishing the set.
Can I substitute the handles for the bar if I am short on time?
While handles allow for more range of motion, the bar is essential here for the heavy load required by the athletic goal of this session.