Push Hypertrophy Workout - 30min Intermediate
This session focuses on progressive overload of the push chain using Tonal digital resistance. You will hit your chest, shoulders, and triceps from multiple angles to maximize muscle fiber recruitment. This session balances heavy bilateral lifts with unilateral control to ensure a symmetrical, powerful physique.
Designed for intermediate lifters or athletes in sports like swimming or volleyball who need explosive upper body power. Ideal for anyone looking to increase muscle size with a focused 30-minute push protocol.
Equipment
Workout Plan
Rest 90 seconds between heavy bench and overhead sets, 60 seconds for accessories, and 45 seconds for the final chest burnout.
Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and explode upward as the digital weight engages.
Single Arm Bench Press
Chest, Triceps, Obliques
Press your opposite foot into the floor to keep your hips level and counter the unilateral tension.
Lateral Raise
Shoulders
Lead with your elbows and feel the constant tension of the cables through the entire arc.
Standing Decline Chest Press
Chest, Triceps
Focus on squeezing your lower pecs together at the bottom of the movement for a peak contraction.
Standing Overhead Press
Shoulders, Triceps
Brace your core to prevent arching your back against the downward pull of the cables.
Skull Crusher
Triceps
Keep your elbows tucked in and pointed toward the ceiling to isolate the triceps against the cable resistance.
Why this order
The session begins with the most taxing compound lifts to capitalize on fresh energy before moving into unilateral work to address strength imbalances. It concludes with high-volume isolation and decline movements to fully fatigue the muscle groups and drive 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
Should I use a specific Tonal mode for the Bench Press?
Yes, turn on Eccentric Mode for the Bench Press to increase the load during the lowering phase, which is a key driver for muscle hypertrophy.
How do I handle the weight for the Single Arm Bench Press?
Tonal will suggest a weight based on your bilateral bench, but you may need to lower it slightly to maintain core stability against the rotational pull.
Can I substitute the Skull Crusher if I have elbow pain?
If you experience joint discomfort, you can substitute for Triceps Kickbacks, but focus on the slow negative to keep the hypertrophy stimulus high.