Push Endurance Workout - 20min Intermediate
You will challenge your muscular endurance with a high-volume push sequence designed for consistent tension. This session targets the chest, shoulders, and triceps using short rest intervals to build work capacity. By utilizing handle-based movements, you maintain a fluid flow that keeps your heart rate elevated.
Ideal for intermediate lifters or endurance athletes, such as swimmers or triathletes, looking to improve upper body muscular stamina. It is also perfect for those who want a time-efficient burn using only the smart handles.
Equipment
Workout Plan
Rest 30-45 seconds between all sets to maintain a high heart rate and prioritize muscular endurance.
Alternating Bench Press
Chest, Triceps, Obliques
Maintain core stability to prevent Tonal's digital weight from pulling your torso off the bench.
Middle Chest Fly
Chest, Shoulders
Focus on a wide arc and a soft bend in the elbows to maximize tension across the chest.
Standing Overhead Press
Shoulders, Triceps
Keep your ribs tucked and resist the cable tension as it tries to pull your arms back.
Skull Crusher
Triceps
Keep your elbows pinned toward the ceiling and use a slow tempo on the way down to fight the weight.
Why this order
The workout begins with alternating and standing compounds to engage the largest muscle groups while challenging stability. It transitions into isolation work to fully exhaust the chest and triceps after the primary movers have been pre-fatigued. This sequence maximizes time under tension without requiring frequent equipment adjustments.
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 the same weight I use for lower-rep sets?
No, you should decrease your starting weight by 20-30% on Tonal since the rep counts are significantly higher to ensure you maintain proper form.
How do I handle the fatigue during the 20-rep sets?
Tonal's Spotter Mode will automatically reduce the digital weight if it senses you are struggling to finish the final few reps of a set.
How often should I perform this specific push workout?
Because this focuses on endurance with lighter digital weights, you can perform it 2-3 times a week, provided you allow 48 hours for muscle group recovery.