Push Hypertrophy Workout - 60min Intermediate
This intermediate push session maximizes hypertrophy through a combination of heavy barbell compounds and targeted handle isolations. You will systematically fatigue the chest, shoulders, and triceps by transitioning from high-intensity pressing to high-volume accessory work. This balanced approach ensures complete muscle development and aesthetic definition across your entire upper body.
This workout is designed for intermediate lifters or athletes in a hypertrophy phase looking to increase upper body mass and pressing strength. It is ideal for those who have mastered Tonal basics and want a high-volume session to break through plateaus.
Equipment
Workout Plan
Rest 90 seconds after heavy barbell sets, 60 seconds between handle accessories, and 45 seconds during the final triceps burnout.
Barbell Bench Press
Chest, Triceps, Abs
Engage the spotter mode and lower the bar slowly to maximize time under tension during the descent.
Bench Chest Fly
Chest, Shoulders
Maintain a slight bend in the elbows and focus on the deep stretch at the bottom of the movement.
Standing Incline Press
Shoulders, Chest, Triceps
Press the cables at an upward angle to specifically target the upper chest fibers.
Lateral Raise
Shoulders
Lead with your elbows and pause briefly at the top to feel the medial deltoids fully engage.
Standing Decline Chest Press
Chest, Triceps
Focus on squeezing the lower chest as you bring the handles together and downward.
Front Raise
Shoulders, Abs
Control the eccentric descent of the cables to fully challenge the anterior deltoids.
Triceps Kickback
Triceps
Keep your upper arm parallel to the floor and avoid using momentum to move the digital weight.
Seated Overhead Press
Shoulders, Triceps
Drive the handles toward the ceiling while keeping your back pressed firmly against the Tonal bench.
Skull Crusher
Triceps
Keep your elbows tucked in and pointed toward the ceiling to isolate the triceps throughout the range.
Triceps Extension
Triceps
Pull the rope apart at the bottom of the movement to maximize the contraction in the lateral triceps head.
Why this order
The workout begins with the heaviest barbell movement to capitalize on fresh energy for maximum mechanical tension. We then transition to handle-based movements that allow for greater range of motion and joint-specific positioning before finishing with high-rep rope isolations. This sequence follows the traditional compound-to-isolation hierarchy to ensure total muscle fiber recruitment without premature fatigue.
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Start Free with AI CoachFrequently Asked Questions
Can I use Tonal's dynamic weight modes for the bench press?
Yes, using Eccentric mode on the Barbell Bench Press is highly recommended to increase the hypertrophy stimulus by adding resistance during the lowering phase.
What should I do if my triceps fatigue before my chest exercises are done?
If your triceps give out early, reduce the weight slightly or turn off dynamic modes like Burnout to ensure your chest remains the primary mover during the compound presses.
How often should I perform this specific push session?
For optimal results, aim to perform this push workout once or twice a week, ensuring at least 48 hours of rest between sessions targeting these same muscle groups.
Should I use the Spotter mode for this workout?
Absolutely. Since this is a hypertrophy-focused workout with higher volume, enabling Tonal's Spotter mode will help you safely complete your final reps when reaching muscle failure.