Push Strength Workout - 30min Intermediate
Focus on maximum force production with this heavy push session. By starting with the barbell, you capitalize on Tonal's dynamic weight to crush your chest, shoulders, and triceps. This workout is built for intermediate lifters ready to increase their absolute strength numbers.
This is ideal for intermediate lifters or athletes like football players who need to build upper body power. It is designed for those who want a streamlined, heavy session in exactly 30 minutes.
Equipment
Workout Plan
Rest 120-180s between heavy barbell sets to ensure full ATP recovery. For handle-based accessories, keep rest to 60-90s to maintain intensity.
Barbell Bench Press
Chest, Triceps, Abs
Drive your shoulder blades into the bench and use Spotter Mode to safely find your true 1RM.
Close Grip Barbell Bench Press
Triceps, Chest
Keep elbows tucked to your sides to shift the digital load from your chest to your triceps.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your core to prevent arching your back against the Tonal's vertical resistance.
Standing Chest Press
Chest, Triceps
Step forward to create tension in the cables before starting your first rep.
Lateral Raise
Shoulders
Maintain a slight bend in the elbows and resist the Tonal's pull on the way down.
Skull Crusher
Triceps
Lower the handles toward your temples while keeping your upper arms stationary against the cable tension.
Why this order
We lead with the Barbell Bench Press and Overhead Press to move the heaviest loads while fresh. Grouping all bar movements first minimizes equipment changes and maximizes efficiency before moving to handle-based isolation and finisher work.
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
How should I use Tonal's dynamic weight features?
For the barbell compounds, turn on Spotter Mode so you can push your limits safely, and consider adding the Chains mode to increase resistance at the top of the movement.
Can I swap the barbell for handles if I am short on time?
You can, but the barbell allows for higher total volume and better stabilization for pure strength goals. Keep the bar for the first three moves if possible.
What weight should I aim for on the final finisher?
On the Skull Crushers, focus on the burnout feel. Tonal will suggest a weight, but if the resistance feels too high for 15 reps, the digital weight will automatically adjust to help you finish the set.