Push Strength Workout - 20min Advanced
This high intensity push session leverages heavy barbell movements to maximize upper body power. You will prioritize foundational compounds for the chest and shoulders before finishing with targeted triceps isolation. It is designed for the advanced lifter looking to break through plateaus using Tonal's digital resistance.
This session is ideal for powerlifters and advanced athletes who need a time efficient but heavy push day. It targets those looking to increase their maximal strength on bench and overhead press.
Equipment
Workout Plan
Rest 120s between heavy barbell sets, 60-90s for skull crushers, and 45s before the final triceps burnout.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to your chest to engage Tonal's eccentric loading for maximum fiber recruitment.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar toward the ceiling and lock out your elbows using the digital weight's constant tension.
Triceps Extension
Triceps
Flare the rope at the bottom of the movement to maximize the peak triceps contraction.
Why this order
The workout follows a traditional compound to isolation hierarchy to ensure maximum energy is available for the heaviest lifts. By grouping the first three exercises with the Smart Bar, we minimize setup time and maintain a high training stimulus. The final rope isolation serves as a metabolic finisher to fully exhaust the triceps.
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 Spotter Mode for the Barbell Bench Press?
Absolutely, keep Spotter Mode active so you can safely push to failure on your final reps without a human partner.
How do I determine the right starting weight?
Tonal will suggest weights based on your strength score, but aim for a load where the final rep of each set feels like you only have 1 or 2 reps left in the tank.
Can I swap the Smart Bar for handles on these movements?
While handles are an option, the Smart Bar allows for higher total load and better stability during these specific heavy compound strength movements.