Push Strength Workout - 20min Advanced
This high-intensity push session prioritizes raw power through heavy barbell compounds followed by targeted shoulder and triceps isolation. By utilizing Tonal's digital weight for maximum resistance on the eccentric phase, you will break through strength plateaus in record time. This focused 20-minute block is designed for advanced lifters who demand efficiency and high-load training.
This is for experienced lifters and athletes who need a dense, high-load push session to maintain power when time is limited. It is ideal for powerlifters or functional fitness competitors looking for localized hypertrophy and lockout strength.
Equipment
Workout Plan
Rest 120-150s between heavy barbell sets, 60-90s between handle-based accessories.
Barbell Bench Press
Chest, Triceps, Abs
Drive your feet into the floor and squeeze the bar to create full-body tension for maximum power.
Standing Barbell Overhead Press
Shoulders, Triceps
Keep your glutes tight and core braced to prevent your back from arching as the bar goes overhead.
Lateral Raise
Shoulders
Lead with your elbows and imagine pushing the handles toward the side walls to maximize lateral delt engagement.
Skull Crusher
Triceps
Keep your elbows pointed at the ceiling and use Tonal's constant tension to control the weight toward your forehead.
Why this order
We lead with the barbell bench press to hit the largest muscle groups while you are freshest, followed immediately by the overhead press while the bar is already attached. We then transition to handles for isolation work, ensuring the triceps and lateral deltoids are fully fatigued after the primary movers have done the heavy lifting.
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
Can I use Spotter Mode for the heavy barbell sets?
Absolutely. Enable Tonal's Spotter Mode on the Barbell Bench Press so you can safely push to your limit; it will automatically reduce the digital weight if it senses you are struggling.
Should I use any dynamic weight modes for this strength session?
For the primary barbell lifts, try Eccentric mode to challenge your muscles through the lowering phase, which is a proven way for advanced lifters to increase absolute strength.
How do I choose my starting weight for this low-rep format?
Aim for a weight where the final rep of your first set feels like a 7 or 8 out of 10 in difficulty. Tonal will automatically scale the resistance for subsequent sets based on your power output.