Push Endurance Workout - 45min Intermediate
This high-volume push session is designed to build muscular endurance and upper body definition. By utilizing handle-based movements, you will engage your chest, shoulders, and triceps through a variety of angles and stability challenges. The light resistance and high rep counts will test your mental toughness and cardiovascular capacity.
This workout is ideal for intermediate lifters or endurance athletes like swimmers and climbers who need sustained upper body power. It is perfect for those looking to improve muscular stamina without the joint strain of maximal loading.
Equipment
Workout Plan
Rest 60 seconds between compound sets and 30 to 45 seconds during high-rep isolation sets to maintain a high heart rate.
Bench Press
Chest, Triceps, Abs
Lower the handles toward your mid-chest and engage Spotter Mode for safety during the higher volume sets.
Standing Incline Press
Shoulders, Chest, Triceps
Push up and away from your body at a 45-degree angle to target the upper chest while maintaining a stable stance.
Tall Kneeling Single Arm Chest Press
Chest, Triceps, Obliques
Brace your core to resist the cable pulling you toward the machine and keep your torso square.
Middle Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and squeeze your chest at the center of the arc with every rep.
Lateral Raise
Shoulders
Lead with your elbows and feel the constant tension of the digital weight through the entire range.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and explode forward to maximize Tonal's power output metrics on this finisher.
Standing Overhead Press
Shoulders, Triceps
Stack your wrists over your elbows and resist the Tonal's digital weight pull on the way down.
Skull Crusher
Triceps
Keep your elbows fixed in space as you lower the handles toward your temples to isolate the triceps.
Why this order
The workout starts with heavy multi-joint movements to recruit the most muscle fibers while you are fresh before moving into high-rep isolation work. We transition from bilateral pressing to unilateral stabilization to ensure no muscle imbalances occur during high-volume sets. This sequence prioritizes local muscle fatigue through equipment grouping with minimal handle changes.
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 weight should I start with for the endurance reps?
Tonal will suggest a weight based on your 1-rep max, but for endurance sets of 15 to 20, prioritize high rep quality and continuous movement over heavy loading.
Can I use the bar for Bench Press instead of handles?
This specific workout is optimized for handles to allow a greater range of motion and to incorporate unilateral stability, which better suits the endurance and stabilization goals.
Why are there fewer sets for the chest fly and lateral raises?
These are isolation exercises designed to 'finish' the muscle. Because the rep counts are higher (20 reps), two sets are sufficient to reach metabolic fatigue after the primary pressing movements.