Push Endurance Workout - 45min Advanced
This advanced push session blends heavy barbell strength work with high-volume handle circuits to maximize muscular endurance. By transitioning from low-rep compounds to high-rep metabolic finishers, you will exhaust every fiber of your chest, shoulders, and triceps. This workout is specifically designed to increase your work capacity and upper body definition.
This is designed for advanced lifters and endurance athletes, such as swimmers or triathletes, who need to maintain upper body power over long durations. It is perfect for those who want to improve their fatigue threshold while keeping a strong foundation of muscle mass.
Equipment
Workout Plan
Rest 90s between heavy barbell sets, 45s between handle movements, and 30s before the rotational punch finishers.
Barbell Bench Press
Chest, Triceps, Abs
Engage the bar's smart buttons only once you are fully stable on the bench to maximize initial drive.
Standing Barbell Overhead Press
Shoulders, Triceps
Maintain a rigid core to prevent lower back arching as you drive the barbell toward the ceiling.
Standing Chest Press
Chest, Triceps
Focus on a deep stretch at the bottom and a hard squeeze at the top without clicking the handles together.
Standing Incline Press
Shoulders, Chest, Triceps
Press the handles at an upward diagonal to target the upper chest while resisting the cables' pull on the way down.
Lateral Raise
Shoulders
Lead with your elbows and maintain constant cable tension by not letting your hands drop fully to your sides.
Reverse Grip Triceps Extension
Triceps, Forearms
Use an underhand grip to shift the focus to the medial head of the triceps for this high-volume finisher.
Why this order
The workout begins with heavy barbell compounds to recruit maximum motor units while fresh, then shifts to handle-based movements to allow for higher volume and metabolic stress. Grouping all barbell exercises first minimizes equipment transition time, allowing you to maintain the high heart rate necessary for endurance adaptations.
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 Tonal's Spotter Mode for the bench press?
Absolutely. Since we are starting with heavy sets of 6, enable Spotter Mode so you can safely push toward technical failure without a physical spotter.
How do I choose the right weight for 20-rep sets?
Tonal will suggest a weight based on your digital strength score, but for endurance, ensure you can maintain perfect form; if your speed slows significantly before rep 15, manually lower the weight by 1-2 pounds.
Can I swap the Barbell Bench Press for handles?
While you can, the barbell allows for heavier loading which is key for the strength-endurance hybrid approach of this specific advanced program.
What if my shoulders feel fatigued during the Lateral Raises?
If you cannot finish 18 reps, use Tonal’s 'Burnout' mode or lower the digital weight mid-set to ensure you keep moving through the full endurance range.