Push Endurance Workout - 20min Intermediate
Develop lasting upper body stamina with this high-volume push session designed to keep your heart rate elevated. You will transition quickly between chest, shoulders, and triceps movements to challenge your muscular endurance. This efficient routine uses Tonal's constant tension to ensure every rep counts from start to finish.
Ideal for swimmers or triathletes needing upper body stamina and busy intermediates looking for a metabolic conditioning stimulus.
Equipment
Workout Plan
Keep rest periods short to maximize endurance. Rest 30-45 seconds between sets and exercises to maintain high intensity.
Standing Chest Press
Chest, Triceps
Maintain a staggered stance and keep the cables from rubbing against your arms during the press.
Alternating Bench Press
Chest, Triceps, Obliques
Drive your back into the bench and keep the non-moving handle steady to maintain digital tension.
Triceps Kickback
Triceps
Keep your upper arms pinned to your sides and focus on a sharp squeeze at the top of the extension.
Standing Overhead Press
Shoulders, Triceps
Engage your core to prevent your back from arching as the Tonal weight pulls you upward.
Why this order
The workout begins with standing compound movements to engage the core and primary push muscles before moving to a horizontal press for stability. We finish with a high-rep isolation move to fully fatigue the triceps. Using only handles eliminates equipment change time, keeping your heart rate in the endurance zone.
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 my normal 10-rep max weight for this?
No, Tonal will likely suggest a lighter weight because of the high rep counts. Focus on smooth, continuous movement rather than maximal load.
Can I use the Barbell for the chest press instead?
While possible, the handles allow for the alternating press and quicker transitions needed to keep the endurance pace of this specific 20-minute session.
What should I do if my form breaks down before 20 reps?
Tonal's Spotter mode will automatically reduce the weight if you struggle, allowing you to complete the set safely while maintaining the high-volume stimulus.