Push Strength Workout - 45min Intermediate
Develop maximum upper body power with this focused push routine designed for intermediate lifters. You will progress from heavy bilateral compound lifts to unilateral accessory movements that challenge your stability and eliminate strength imbalances. This handle-only session leverages Tonal's digital weight to keep your chest, shoulders, and triceps under constant tension.
This workout is ideal for intermediate athletes or powerlifters looking to break through plateaus in their pressing strength. It is also excellent for overhead athletes who need to balance heavy output with unilateral shoulder stability.
Equipment
Workout Plan
Rest 120-180s between heavy compound sets (Bench, Overhead Press) and 60-90s for accessories and triceps work.
Bench Press
Chest, Triceps, Abs
Keep your feet planted and press your back into the bench to resist the upward pull of the cables.
Standing Chest Press
Chest, Triceps
Maintain a staggered stance and keep the handles at mid-chest height throughout the movement.
Single Arm Incline Chest Fly
Chest, Shoulders, Obliques
Control the eccentric phase as the cable pulls your arm wide feeling the stretch across your upper pec.
Lateral Raise
Shoulders
Lead with your elbows and keep a slight bend in your arms to maximize lateral deltoid engagement.
Reverse Grip Triceps Extension
Triceps, Forearms
Focus on the squeeze at the bottom of the rep while keeping your shoulders pinned back and down.
Standing Overhead Press
Shoulders, Triceps
Lock your core to prevent arching your back as the digital weight increases at the peak of the press.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Squeeze your glute on the kneeling side to stabilize your pelvis against the offset cable tension.
Skull Crusher
Triceps
Keep your elbows tucked and pointing toward the ceiling as you lower the handles toward your temples.
Why this order
This session follows a classic compound-to-isolation progression, starting with the heaviest chest and shoulder movements to maximize fresh energy. The inclusion of unilateral movements midway through forces your core to stabilize against Tonal's offset resistance while addressing muscle imbalances. We finish with higher-volume isolation work to drive blood flow and peak muscle fatigue 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
How do I choose the right starting weight for the heavy sets of 5?
Tonal will suggest a weight based on your initial assessment; for strength sets, ensure the final rep feels very challenging while utilizing Spotter mode for safety.
Can I use the Smart Bar instead of handles for the Bench Press?
This specific program is designed for handles to allow for a greater range of motion and increased stabilization, which helps build healthier shoulder joints.
Why are the rep ranges different for the triceps at the end?
The final exercises use higher reps (12-15) to create metabolic stress and a 'pump' after the heavy mechanical tension work from the earlier compound lifts.
How often should I perform this specific push workout?
Because of the high intensity and strength focus, aim to perform this session once or twice per week with at least 48 hours of rest between push sessions.