Push Strength Workout - 30min Intermediate
Build serious upper body power with this intermediate push session focusing on the chest, shoulders, and triceps. By combining heavy compound lifts with high-volume isolation work, you will challenge your strength and muscle endurance simultaneously. You will utilize Tonal's dynamic resistance to ensure maximum tension through every inch of the movement.
This session is designed for intermediate lifters who want to improve their foundational pressing strength. It is particularly effective for athletes looking to build shoulder stability and chest density.
Equipment
Workout Plan
Rest 2-3 minutes between heavy compound sets (Bench and OHP) and 60-90 seconds for accessory movements.
Bench Press
Chest, Triceps, Abs
Drive your back into the bench and explode upward against the digital resistance
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly into the cables to better target the upper chest fibers
Lateral Raise
Shoulders
Lead with your elbows and control the negative for a three second count
Triceps Kickback
Triceps
Pause at the peak of the contraction to maximize triceps engagement
Standing Overhead Press
Shoulders, Triceps
Brace your core and squeeze your glutes to maintain a vertical path as you press
Skull Crusher
Triceps
Keep your elbows narrow and static while lowering the handles toward your forehead
Why this order
This workout follows a classic compound-to-isolation progression to ensure your primary movers are fresh for the heaviest loads. We start with the flat bench and overhead press for raw strength, then move into higher-rep accessory work to accumulate volume and drive hypertrophy in the smaller muscle groups.
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 Tonal's Spotter Mode for the Bench Press?
Yes, Spotter Mode is highly recommended for the Bench Press to help you safely push to failure on your heavy sets of five.
How do I choose the right starting weight?
Aim for a weight where the final two reps of every set are difficult but manageable without compromising your form.
Can I substitute the Standing Incline Press?
If you prefer a seated version, you can perform the Inline Chest Press on the bench, though the standing version increases core engagement.