Push Athletic Workout - 45min Advanced
This advanced push session focuses on explosive power and multi-planar stability to bridge the gap between gym strength and on-field performance. You will challenge your chest, shoulders, and triceps with advanced unilateral variations that require total-body coordination. This high-intensity workout is designed to build a resilient and powerful upper body using Tonal's constant digital tension.
This workout is for advanced athletes and experienced lifters who want to improve their functional power and stability for sports like basketball or martial arts. It is ideal for those who have mastered basic pushing movements and want to be challenged by Tonal's most demanding handle variations.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60s between accessories, and 45s for the isolation finishers.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Drive through your heels and use the momentum from the squat to explode the weight upward against the constant resistance.
Bench Press
Chest, Triceps, Abs
Lower the handles toward your mid-chest and let Tonal's Spotter mode give you the confidence to push until failure.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Maintain balance by gripping the floor with your foot while the cable tries to pull you off-center.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly forward into the cables to better target the upper fibers of your pectorals.
Lateral Raise
Shoulders
Lead with your elbows and imagine pushing the handles out toward the walls to maximize shoulder engagement.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Rotate your hips and pivot your back foot to transfer power from the ground through the cable.
Standing Overhead Press
Shoulders, Triceps
Engage your core to resist the downward pull of the digital weight as you lock out overhead.
Skull Crusher
Triceps
Keep your elbows fixed in space as you lower the handles toward your ears, feeling the stretch in your triceps.
Why this order
The workout begins with high-threshold compounds like the Bench Press to maximize force production while the central nervous system is fresh. It then transitions into unilateral and power-based movements like the Squat to Press to integrate core stability with pushing mechanics. Finally, it uses isolation work and high-velocity punches to ensure metabolic stress and sport-specific rotational power.
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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 does digital weight affect my Bench Press compared to free weights?
Tonal's digital weight provides constant tension throughout the entire rep, meaning there is no momentum or 'easy' part of the lift. This makes 8 reps feel significantly more taxing than traditional iron weights.
What if the Single Leg Standing Chest Press is too difficult for my balance?
If you are struggling to stay upright, move to a split-stance (one foot forward, one foot back) to maintain stability while still getting the unilateral chest benefit.
Can I use Dynamic Weight Modes like Eccentric or Chains on these movements?
Yes, for advanced athletes, adding Eccentric mode to the Bench Press or Chains to the Overhead Press is highly recommended to further challenge your strength and power on Tonal.