Push Athletic Workout - 45min Intermediate
You will develop explosive pushing power and unilateral stability with this comprehensive athletic push workout. By combining heavy barbell compounds with functional handle accessories, you target the chest, shoulders, and triceps from multiple angles. This session is designed for athletes who need to transfer gym strength into real world performance.
This workout is ideal for intermediate lifters and athletes, such as basketball or volleyball players, who need overhead power and chest strength.
Equipment
Workout Plan
Rest 90-120s between heavy compound sets, 60-90s between accessories, and 30-45s during the final high-rep burnout sets.
Barbell Bench Press
Chest, Triceps, Abs
Focus on driving the barbell straight up while keeping your feet planted firmly for total body tension.
Standing Barbell Overhead Press
Shoulders, Triceps
Maintain a tight core to prevent the cables from pulling you off balance as you press the bar upward.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Use the explosive momentum from your legs to drive the handles overhead in one fluid athletic motion.
Single Arm Bench Press
Chest, Triceps, Obliques
Resist the unilateral pull of the cable by keeping your off-side shoulder glued to the bench.
Front Raise
Shoulders, Abs
Control the descent against Tonals constant tension to maximize time under tension for your front delts.
Standing Decline Chest Press
Chest, Triceps
Lean forward slightly and drive the handles down toward your waist to target the lower chest.
Triceps Kickback
Triceps
Keep your upper arm parallel to the floor and squeeze the triceps at the full extension of the cable.
Skull Crusher
Triceps
Keep your elbows fixed in place and focus on the extension to fully engage the triceps.
Why this order
The session begins with heavy barbell compounds to maximize force production while your central nervous system is fresh. It then transitions to unilateral handle movements to challenge stability and athletic transfer, finishing with high-volume isolation to drive metabolic stress and muscle growth.
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 barbell feels unbalanced during the bench press?
Tonals digital weight is extremely sensitive. Ensure your hands are equidistant from the center and your movement is smooth; the Smart Bars built-in sensors will help you find your groove.
Can I use Spotter Mode on these movements?
Absolutely. Spotter Mode is highly recommended for the Barbell Bench Press and Overhead Press, as it will automatically reduce the weight if it detects you struggling at the top of a rep.
How do I maximize the athletic benefits of the Squat to Press?
Focus on the transition between the squat and the press; it should be one continuous motion where your legs provide the power to launch the handles upward.
How often should I do this workout?
Perform this push session once or twice a week, allowing at least 48 hours of recovery between sessions to ensure triceps and deltoid recovery.