Push Strength Workout - 20min Advanced
This high intensity push session focuses on building raw upper body power using heavy compound movements. You will leverage Tonal's digital resistance to maximize chest, shoulder, and triceps recruitment through multi planar exercises. This routine is designed for the advanced athlete looking to challenge their stability and force production.
This is for the seasoned lifter or overhead athlete looking to break through strength plateaus in a short time frame. It is ideal for those who prioritize functional power and advanced pressing mechanics.
Equipment
Workout Plan
Rest 120-150s between heavy compound sets (Bench, OHP) for full recovery; rest 60s between accessory and finisher sets.
Bench Press
Chest, Triceps, Abs
Engage Spotter Mode to safely push your limits on the digital weight during the final heavy sets.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Explode through the rotation to maximize Tonal's power output readout while keeping your feet anchored.
Standing Overhead Press
Shoulders, Triceps
Maintain a rigid core to resist the Tonal cables pulling you backward as you drive the handles upward.
Skull Crusher
Triceps
Keep constant tension on the cables by not letting the handles touch the bench at the bottom of the movement.
Why this order
We lead with the bench press to maximize motor unit recruitment in the chest while the central nervous system is fresh. We then transition to a vertical press to shift load to the deltoids before concluding with rotational power and high-rep triceps isolation. This order ensures maximal output on heavy lifts followed by targeted metabolic stress.
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 Bench Press?
Since this is a strength-focused session, start with a weight that Tonal recommends for your 5-rep max, ensuring you have enough in the tank to complete all 5 sets with perfect form.
Why are the reps so low on the first two exercises?
Low rep ranges (3-6) with higher sets are optimal for neurological adaptations and building maximal strength by moving heavier loads relative to your one-rep max.
Should I use Tonal's dynamic weight modes?
Yes, for the Bench Press, consider turning on Eccentric mode to overload the lowering phase, which is highly effective for advanced strength gains.
Can I substitute the handles for the barbell?
This program is specifically designed for handles to allow for a greater range of motion and to facilitate the unilateral stability required in the rotational punch.