Push Hypertrophy Workout - 20min Advanced
This high-intensity push session maximizes hypertrophy through a combination of heavy horizontal pressing and high-volume isolation. You will target the chest, shoulders, and triceps using advanced handle movements designed to fatigue muscle fibers from multiple angles. It is the perfect efficiency-focused workout for lifters who want to pack on size in 20 minutes.
This workout is designed for advanced lifters and bodybuilders looking to maintain or build upper body mass when time is short. It is particularly effective for those who prioritize aesthetic goals like shoulder cappedness and chest thickness.
Equipment
Workout Plan
Rest 90 seconds between heavy bench sets to maintain power. Drop to 60 seconds for secondary presses and 45 seconds for isolation finishers.
Bench Press
Chest, Triceps, Abs
Focus on driving your back into the bench as you press the handles toward the ceiling.
Standing Incline Press
Shoulders, Chest, Triceps
Maintain a strong core to resist the digital weight pulling you backward during the press.
Lateral Raise
Shoulders
Keep a slight bend in your elbows and control the cables as you lower to maximize time under tension.
Skull Crusher
Triceps
Keep your elbows pinned in place and use Tonals eccentric mode to challenge the triceps on the way down.
Why this order
We start with the heavy Bench Press to recruit the most motor units while you are fresh. This is followed by a standing incline variation to shift the focus to the upper chest and anterior delts, utilizing Tonals constant tension. We finish with isolation movements for the lateral delts and triceps to ensure total muscular failure 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
How should I choose my starting weight?
Since Tonal remembers your strength profile, let the digital weight suggest your starting point, but feel free to add a few pounds if you are feeling strong during the initial heavy sets.
Should I use any of the dynamic weight modes?
Yes, for the Skull Crushers and Bench Press, enabling Eccentric Mode will help you overload the lowering phase of the movement, which is critical for muscle growth.
Why are the rep ranges so different for each exercise?
We use a top-down approach: lower reps on big compounds allow for higher mechanical tension, while higher reps on isolations like Lateral Raises maximize metabolic stress.
Can I substitute the handles for the bar?
This routine is programmed for handles to allow for a more natural range of motion and increased stabilizer activation, but you can use the Smart Bar for the Bench Press if you prefer a traditional feel.