Push Endurance Workout - 45min Advanced
This high-volume push session challenges your muscular endurance through a strategic blend of heavy barbell compounds and high-rep handle isolation. You will target the chest, shoulders, and triceps with minimal rest to keep the heart rate elevated and fatigue the slow-twitch fibers. It is designed to build a resilient upper body that can withstand prolonged time under tension.
Advanced lifters or endurance athletes like triathletes who need upper-body stamina and work capacity. It is also ideal for those looking to improve muscle definition and metabolic conditioning.
Equipment
Workout Plan
Rest 45-60s between barbell compounds and 30s between isolation movements to maintain a high metabolic demand.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to mid-chest then use Tonal’s Spotter mode to push through the final high-volume reps.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to shift the primary load onto your triceps.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your glutes to maintain a stable base while driving the bar directly overhead.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly into the cables to better target the upper pectorals during the press.
Incline Chest Fly
Chest, Shoulders
Focus on a wide arc and feel the stretch in your chest before squeezing the smart handles together.
Triceps Extension
Triceps
Lock your elbows at your sides and fully spread the rope at the bottom of the movement.
Overhead Triceps Extension
Triceps
Keep your core braced and elbows pointing forward to avoid excessive arching in your back.
Why this order
The workout begins with heavy barbell compounds to utilize Tonal's digital weight for maximum output while you are fresh. We then transition to handle and rope accessories for higher rep ranges to maximize metabolic stress and muscle density. This compound-to-isolation sequence ensures all fiber types are recruited before reaching total fatigue.
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
What digital weight should I use for such high reps?
Tonal will suggest a weight based on your history, but for endurance, ensure you can maintain perfect form for the full 15-25 reps; don't be afraid to manually lower it 10-15% if form breaks down.
Should I turn on any Dynamic Weight Modes?
Burnout mode is highly recommended for the final triceps and shoulder isolation moves, while Spotter mode is essential for safety during the high-rep barbell bench sets.
How often should I perform this push session?
Since this is high-volume endurance training, allow at least 48-72 hours of recovery for these muscle groups before repeating the session to prevent overtraining.