Push Hypertrophy Workout - 20min Intermediate
This targeted push session is designed to maximize muscle growth in your chest, shoulders, and triceps. By utilizing handle-based movements and high volume, you will experience a significant muscle pump while improving upper body symmetry. It is the perfect efficient routine for building a powerful and defined physique.
Intermediate lifters looking for a time-efficient hypertrophy stimulus to improve their upper body pushing strength and muscle definition. It is ideal for athletes who prefer the versatility and freedom of movement provided by Tonal's handles.
Equipment
Workout Plan
Rest 90 seconds between Bench Press sets, 60 seconds for overhead work, and 45 seconds for isolation finishers.
Bench Press
Chest, Triceps, Abs
Lower the handles toward your mid-chest while maintaining a slow, controlled eccentric to maximize time under tension.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and focus on the deep stretch at the bottom provided by the digital weight.
Standing Overhead Press
Shoulders, Triceps
Engage your core to resist Tonal's constant tension as you drive the handles toward the ceiling.
Skull Crusher
Triceps
Keep your upper arms vertical and fixed in space to isolate your triceps against Tonal's smooth resistance.
Why this order
The workout follows a traditional compound-to-isolation progression to ensure you move the most weight while fresh. We begin with heavy benching and overhead pressing before moving into targeted flys and triceps extensions to fully exhaust the muscle fibers through varied rep ranges.
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 if I can't finish the final reps of the high-volume sets?
If you struggle to finish a set, Tonal's Spotter Mode will automatically detect your fatigue and reduce the digital weight so you can complete the prescribed reps with proper form.
Should I use any of Tonal's Dynamic Weight Modes?
Yes, for the Bench Press and Skull Crushers, consider turning on Eccentric Mode to add more resistance during the lowering phase, which is a key driver for muscle hypertrophy.
How should I determine my starting weight for this handle-only session?
Since you are intermediate, trust Tonal's suggested digital weight. If the first set feels too light, you can manually increase it by a few pounds using the smart handle button or the screen.