Push Hypertrophy Workout - 45min Advanced
This advanced push session focuses on maximum chest and shoulder expansion through high-intensity loading. You will utilize heavy barbell work to build a strength base before transitioning into isolation movements that capitalize on Tonal constant tension. This workout is designed to stimulate hypertrophy by targeting the upper body from multiple angles.
This workout is designed for advanced lifters and athletes who have mastered barbell stability and are looking to maximize muscle volume. It is ideal for those following a push-pull-legs split and seeking a high-volume session for the upper body.
Equipment
Workout Plan
Rest 90 to 120 seconds between heavy barbell sets and 60 to 75 seconds for handle-based accessories.
Barbell Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and explode upward against the digital weight.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps recruitment with the bar.
Standing Barbell Overhead Press
Shoulders, Triceps
Brace your core to prevent arching your back as the bar moves toward the ceiling.
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
Lead with your elbows and pause for a split second at the top to fight the constant tension.
Standing Decline Chest Press
Chest, Triceps
Lean slightly forward and push the handles downward to target the lower pec fibers.
Skull Crusher
Triceps
Lower the smart handles toward your temples while keeping your upper arms vertical and still.
Why this order
The routine follows a compound to isolation progression to prioritize heavy loading while the central nervous system is fresh. We group all straight bar movements first to minimize equipment transitions before moving to handle work for greater range of motion. This sequence ensures high mechanical tension on the chest followed by metabolic stress on the triceps and lateral delts.
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 Spotter Mode for the heavy barbell sets?
Yes, Spotter Mode is highly recommended for the heavy Barbell Bench Press to ensure you can reach true failure safely.
How do I determine the right starting weight for the isolation sets?
Tonal will suggest a weight based on your strength profile, but you should manually increase it if you find you can easily complete more than the prescribed reps.
Can I swap the Barbell Bench Press for handles if I have shoulder pain?
You can use the Handle Bench Press if the fixed bar path is uncomfortable, as handles allow for a more natural, neutral grip rotation.
Is it okay to perform this workout two days in a row?
No, you should allow at least 48 hours of recovery for your chest and shoulders before repeating this specific push volume.