Push Hypertrophy Workout - 60min Intermediate
Maximize your upper body growth with this high-volume push session targeting the chest, shoulders, and triceps. You will start with heavy barbell compounds to build a foundation of strength before moving into handle-based isolation work to sculpt and exhaust the muscles. This workout uses varied rep ranges to trigger hypertrophy and improve muscular endurance.
Intermediate lifters and aesthetic-focused athletes who want a dedicated push day to increase muscle size and definition. It is perfect for those who enjoy using both the smart bar and handles in a single session.
Equipment
Workout Plan
Rest 90 seconds between heavy barbell sets, 60 seconds between handle accessories, and 30 seconds for the final finishers.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to your chest and use Tonal's Spotter mode to push your limits on the final set.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked tight to your ribs to maximize triceps recruitment with the bar.
Single Arm Bench Press
Chest, Triceps, Obliques
Engage your core to resist the rotational pull of the single handle as you press upward.
Incline Chest Fly
Chest, Shoulders
Maintain constant tension on the cables by not letting the handles touch at the top of the fly.
Triceps Kickback
Triceps
Fully extend your arm and squeeze the triceps at the top where the cable tension is greatest.
Tall Kneeling Single Arm Chest Press
Chest, Triceps, Obliques
Squeeze your glutes to stay stable in the kneeling position while driving the handle forward.
Farmer March
Obliques, Shoulders
Maintain a tall posture and resist the weight swaying as you march with a controlled tempo.
Standing Overhead Press
Shoulders, Triceps
Brace your core against the downward pull of the cables and press vertically without leaning back.
Skull Crusher
Triceps
Keep your upper arms stationary and use Tonal's eccentric mode to increase time under tension on the way down.
Why this order
The workout follows a compound-to-isolation progression, beginning with the Barbell Bench Press to utilize Tonal's high-weight capacity while fresh. We transition to handles to allow for a greater range of motion on flies and unilateral work, which corrects muscle imbalances. The session ends with a high-rep burnout and stability march to fully fatigue the triceps and core.
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 any of Tonal's Dynamic Weight Modes?
Yes, use Eccentric mode on the Skull Crushers and Bench Press to maximize muscle fiber recruitment during the lowering phase.
What should I do if the final sets of Bench Press feel too heavy?
Tonal's Spotter mode is active by default for these movements; if you struggle, the weight will automatically reduce so you can finish your reps safely.
Can I substitute the Barbell Bench Press if the bar is not available?
You can use the Handle Bench Press, but the Barbell version is preferred here for the higher total loading capacity it offers.
How often should I perform this specific push workout?
For hypertrophy goals, aim to perform this workout once or twice a week, ensuring at least 48 hours of rest between sessions targeting the same muscle groups.