Push Strength Workout - 60min Advanced
This high-intensity push session is designed to maximize your upper body power through heavy barbell compounds and targeted isolation. You will leverage Tonal's dynamic weight features to crush your chest, shoulders, and triceps with progressive loading. It is perfect for lifters looking to break through strength plateaus.
This workout is for experienced strength athletes or powerlifters who want a structured push day that emphasizes raw power and upper body thickness. It's ideal for those familiar with barbell mechanics on Tonal.
Equipment
Workout Plan
Rest 120-150s between heavy barbell sets, 60-90s between handle accessories, and 45s for the rope finisher.
Barbell Bench Press
Chest, Triceps, Abs
Engage Spotter Mode to safely push your limits on the heavy barbell press.
Close Grip Barbell Bench Press
Triceps, Chest
Focus on the triceps lockout by keeping your elbows tucked close to your ribs.
Standing Barbell Overhead Press
Shoulders, Triceps
Keep your core tight to prevent arching as the digital weight pulls from the floor.
Tall Kneeling Single Arm Chest Press
Chest, Triceps, Obliques
Resist the Tonal's pull to the side to fire up your obliques while pressing.
Incline Chest Fly
Chest, Shoulders
Maintain a slight bend in the elbows and feel the stretch at the bottom of the movement.
Lateral Raise
Shoulders
Lead with your elbows and pause for a half-second at the top for maximum shoulder engagement.
Skull Crusher
Triceps
Lower the handles toward your temples, keeping your upper arms vertical and stationary.
Overhead Triceps Extension
Triceps
Fully extend your arms and pull the rope ends apart at the top for a peak contraction.
Why this order
We start with heavy barbell compounds to utilize maximum energy for prime movers before moving to unilateral stability work. The session concludes with high-volume isolation exercises to drive metabolic stress and ensure total muscle fiber recruitment.
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 select my starting weight?
Tonal will suggest a weight based on your previous lifts, but for the heavy 5x5 sets, ensure the last two reps of every set feel like a 9/10 effort.
What if I can't finish the 5th rep on the bench press?
Don't worry; Tonal's built-in Spotter Mode will automatically reduce the weight if it senses you're struggling to complete the range of motion.
Can I do this workout two days in a row?
No, because of the high intensity and heavy compound focus, you should allow at least 48 to 72 hours for recovery before your next push session.