Push Hypertrophy Workout - 30min Advanced
This high-intensity push session targets your chest, shoulders, and triceps using advanced volume strategies to trigger maximum muscle growth. You will move from heavy compound presses to targeted isolation flyes and extensions to ensure every fiber is exhausted. It is designed for experienced lifters who want to utilize Tonal's consistent tension to break through plateaus.
This workout is ideal for advanced lifters or bodybuilders looking to maximize upper body hypertrophy with minimal equipment changes. It is particularly effective for those focusing on pushing strength and aesthetic muscle definition.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets (Bench, Overhead Press) and 60 seconds between isolation and accessory movements.
Bench Press
Chest, Triceps, Abs
Drive your back into the bench and utilize Tonal's Spotter mode to push to failure safely.
Incline Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and focus on the stretch at the bottom of the movement.
Lateral Raise
Shoulders
Control the eccentric phase for two seconds to maximize time under tension provided by the digital weights.
Reverse Grip Triceps Extension
Triceps, Forearms
Flip your palms up to engage the medial head of the triceps and squeeze hard at the bottom of every rep.
Standing Overhead Press
Shoulders, Triceps
Keep your core braced against the cable's tension to prevent arching your lower back as you press.
Skull Crusher
Triceps
Keep your elbows tucked in and use the smooth resistance of the cables to isolate the triceps through the arc.
Why this order
The workout begins with the heaviest compound movements to capitalize on peak energy levels for maximum mechanical tension. It transitions into flyes and raises to pre-fatigue specific heads of the deltoids and pectorals before finishing with high-repetition triceps work. Using only handles minimizes transition time, allowing for a high-density session within 30 minutes.
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 do I choose the right starting weight for the bench press?
Tonal will suggest a weight based on your previous lifts, but for hypertrophy, ensure the last two reps of every set feel challenging while maintaining perfect form.
Should I use any of Tonal's dynamic weight modes?
Yes, applying Eccentric Mode to the lateral raises or skull crushers can significantly increase muscle fiber recruitment for better growth.
Can I do this workout if I have limited range of motion in my shoulders?
If the overhead press feels uncomfortable, use Tonal's weight dial to lower the resistance or switch to a neutral grip to reduce joint stress.