Push Hypertrophy Workout - 45min Intermediate
This high-volume push session targets your chest, shoulders, and triceps through a strategic mix of heavy benching and precise isolation. You will utilize varied rep ranges and unilateral stability challenges to maximize hypertrophy across the entire upper body push chain. It is a comprehensive workout designed to build both size and functional pressing power.
This workout is ideal for intermediate lifters or athletes who want to prioritize upper body aesthetics and pressing strength. It is perfect for those who have moved past basic linear programs and need more volume to continue seeing gains.
Equipment
Workout Plan
Rest 90 seconds between heavy compound sets, 60 seconds between secondary presses, and 30-45 seconds for isolation finishers.
Iso Split Squat Single Arm Chest Press
Chest, Quads, Obliques
Focus on resisting the rotational pull of the digital weight as you drive forward.
Bench Press
Chest, Triceps, Abs
Use Tonal's Spotter mode so you can safely push to failure on the final few reps.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly forward to target the upper chest and maintain constant cable tension.
Lateral Raise
Shoulders
Control the handles during the entire descent to maximize time under tension for your delts.
Reverse Grip Triceps Extension
Triceps, Forearms
Maintain a firm grip and fully lock out your arms at the bottom of each rep.
Middle Chest Fly
Chest, Shoulders
Squeeze your pectorals together at the center and avoid letting the cables pull your shoulders back too far.
Standing Overhead Press
Shoulders, Triceps
Press the handles directly overhead while keeping your core braced to prevent arching your back.
Skull Crusher
Triceps
Keep your elbows narrow and stationary as you hinge at the joint to isolate the triceps.
Why this order
The routine begins with heavy compounds to recruit the most muscle fibers while your central nervous system is fresh. It moves into unilateral work and varying angles to address muscle imbalances and ensure total chest development. We finish with high-repetition isolation movements to create metabolic stress and drive blood flow for maximum growth.
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Start Free with AI CoachFrequently Asked Questions
Should I use any of Tonal's dynamic weight modes?
Eccentric mode is highly recommended for the Bench Press and Skull Crushers to increase the stimulus during the lowering phase, which is key for hypertrophy.
Can I perform this workout if I don't have the Tonal bench?
For the Bench Press and Skull Crushers, the bench is required for proper positioning; however, you can substitute them with Standing Chest Press if necessary, though it will change the movement dynamic.
How often should I run this specific push session?
For best results in a hypertrophy phase, perform this workout once or twice a week, ensuring at least 48 hours of recovery between sessions involving the same muscle groups.