Push Hypertrophy Workout - 20min Advanced
This advanced push session focuses on maximizing mechanical tension across your chest, shoulders, and triceps. By utilizing heavy barbell compounds and a high-volume finisher, you will trigger significant hypertrophy in just 20 minutes. It is designed specifically for experienced lifters who need to maximize efficiency without sacrificing intensity.
This workout is for advanced trainees or bodybuilders who want a time-efficient way to build upper body mass and maintain high training volume. It is ideal for those comfortable with Tonal's barbell movements and heavy digital resistance.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds for close-grip work, and 45 seconds for isolation finishers.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to your mid-chest to engage Tonal's Eccentric mode and maximize muscle fiber recruitment.
Close Grip Barbell Bench Press
Triceps, Chest
Tuck your elbows close to your ribs to shift the load from your chest directly onto your triceps.
Standing Barbell Overhead Press
Shoulders, Triceps
Keep your core braced and glutes squeezed to prevent arching your back against the digital weight.
Lateral Raise
Shoulders
Maintain a slight bend in your elbows and lead with your knuckles to keep constant tension on the lateral deltoids.
Why this order
The routine follows a compound-to-isolation progression, starting with the heaviest barbell movements to recruit the most motor units while fresh. We group the barbell exercises together to minimize accessory changes before finishing with a high-rep handle movement to drive blood flow and 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 weight should I start with for the Barbell Bench Press?
Tonal will suggest a starting weight based on your strength assessment; however, ensure the resistance is high enough that the last two reps of each set are difficult to complete with perfect form.
Can I use Tonal's Spotter mode for this workout?
Yes, Spotter mode is highly recommended for the Barbell Bench and Overhead Press to allow you to push safely toward failure without needing a human partner.
Why use the straight bar for the majority of the session?
Using the straight bar allows for heavier loading and minimizes equipment transition time, helping you stay within the 20-minute window while maintaining high intensity.
How often should I perform this specific push routine?
For optimal hypertrophy, aim to perform this workout 1 to 2 times per week, ensuring at least 48 hours of recovery between sessions involving the same muscle groups.