Push Strength Workout - 45min Intermediate
This high intensity strength session targets your chest, shoulders, and triceps using a combination of heavy barbell compounds and focused handle isolation. By front loading the workout with Tonal's barbell accessories, you will maximize your power output before moving into high volume hypertrophy work. You will finish with explosive rotational movements to integrate your core and upper body pushing power.
This program is designed for intermediate lifters or recreational athletes looking to increase their bench press numbers and shoulder stability. It is ideal for those who want a structured push day that utilizes the full range of Tonal's smart accessories.
Equipment
Workout Plan
Rest 120-150s between heavy barbell sets to ensure full recovery. Rest 60-90s for handle accessories, and 30-45s for the final finishers.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to your chest and drive up explosively using Tonal's Spotter Mode if you reach failure.
Standing Barbell Overhead Press
Shoulders, Triceps
Press the bar toward the ceiling and lock out your elbows while keeping your core tight to avoid arching your back.
Inline Chest Press
Chest, Triceps, Abs
Maintain a steady tempo and use the digital weight to focus on a powerful push away from your body.
Middle Chest Fly
Chest, Shoulders
Keep a slight bend in your elbows and imagine hugging a large barrel to maximize chest activation with constant cable tension.
Lateral Raise
Shoulders
Lead with your elbows and pause at the top of the movement to fight against the digital weight's resistance.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and use your core to drive the handle forward, utilizing Tonal's dynamic weight for explosive power.
Skull Crusher
Triceps
Keep your upper arms perpendicular to the floor and use the smart handles to engage your triceps through the full range.
Triceps Extension
Triceps
Pull the rope apart at the bottom of the movement to fully peak the contraction in your triceps.
Why this order
We start with the Barbell Bench Press and Overhead Press to leverage your peak energy levels for maximum mechanical tension. Exercises then transition from multi-joint barbell movements to handle based isolation to safely fatigue specific muscle groups while maintaining stability. The session ends with a rope finisher to maximize the metabolic stress and local muscle pump in 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 any special weight modes for the barbell lifts?
Yes, for the Barbell Bench Press, consider using Spotter Mode so you can safely push to your limit without needing a human partner.
What if the weight feels too light during the high-rep finishers?
Tonal will adjust your suggested weight based on your performance, but feel free to manually increase the digital weight by 1-2 pounds to maintain the intensity.
Can I do this workout if I have tight shoulders?
The overhead press requires good mobility; if you feel discomfort, reduce the range of motion or use the digital weight dial to lower the resistance until your form is perfect.