Push Strength Workout - 60min Advanced
You will challenge your upper body limits with this high-intensity push session designed for peak force production. By combining heavy barbell compounds with refined handle isolation, you will hit every fiber of the chest, shoulders, and triceps. This protocol is specifically engineered to break through strength plateaus using Tonal dynamic weight features.
This is designed for experienced lifters and athletes who have mastered the fundamentals and are looking to increase their 1RM pushing strength. It is ideal for powerlifters or field athletes who require explosive upper body power.
Equipment
Workout Plan
Rest 120-180s for heavy barbell compounds to ensure full ATP recovery, 60-90s for handle accessories, and 45s for finishers.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter Mode so you can safely push to failure on your final heavy sets.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps recruitment and protect your shoulders.
Standing Barbell Overhead Press
Shoulders, Triceps
Brace your core against the digital weight to prevent arching your lower back as you drive the bar up.
Inline Chest Press
Chest, Triceps, Abs
Drive through the handles with a slow 3-second eccentric phase to increase time under tension.
Lateral Raise
Shoulders
Lead with your elbows and pause for a split second at the top of the movement to fight the cable's constant tension.
Middle Chest Fly
Chest, Shoulders
Imagine hugging a large barrel to maintain the slight bend in your elbows throughout the arc.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Use a snappy, explosive motion while keeping your hips square to the Tonal to develop rotational power.
Tall Kneeling Pallof Press
Obliques, Abs, Shoulders
Resist the Tonal's pull to the side by maintaining a rock-solid pillar from your knees to your head.
Skull Crusher
Triceps
Keep your upper arms vertical and fixed in space as you hinge at the elbows toward your forehead.
Why this order
The workout begins with the heaviest barbell compounds to capitalize on fresh neural drive before moving into handle-based accessory work. This progression from stable barbell movements to more complex handle variations allows for high intensity early on while finishing with targeted metabolic stress and core stability.
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
What starting weight should I select for the barbell movements?
Tonal will suggest a weight based on your previous lifts, but for this strength protocol, aim for a load where the final rep of every set feels like you only have 1 or 2 reps left in the tank.
Can I use the bar for the Skull Crushers instead of handles?
While the Barbell Skull Crusher is an option, using handles allows for a more natural range of motion and neutral grip, which is often easier on the elbow joints during high-volume sessions.
How often should I perform this specific push workout?
Because of the high neural demand of the 5x5 and 4x6 barbell sets, perform this once or twice a week with at least 48 to 72 hours of rest between push sessions.