Push Strength Workout - 60min Advanced
This advanced push session prioritizes heavy compound movements to maximize force production in the chest and shoulders. You will transition from high-intensity bench and overhead work into stability-focused variations and isolation finishers. The handle-only setup ensures quick transitions while Tonal's digital resistance keeps tension constant through every degree of motion.
This workout is for advanced lifters and powerlifters looking to increase their pressing numbers. It is also an excellent choice for athletes who need functional shoulder stability and upper body explosive power.
Equipment
Workout Plan
Rest 120-180s for heavy compound lifts (Bench, Overhead Press), 60-90s for accessories, and 45s for isolation finishers.
Iso Split Squat Single Arm Chest Press
Chest, Quads, Obliques
Resist the cable's pull to keep your torso square while you press with a single arm.
Bench Press
Chest, Triceps, Abs
Engage the Smart Handles' buttons to start the weight only when your arms are fully extended.
Standing Incline Press
Shoulders, Chest, Triceps
Drive upward and inward toward the midline to maximize upper chest recruitment.
Half Turkish Get-up
Abs, Obliques, Shoulders
Keep your eyes on the handle and your elbow locked out to stabilize the digital load.
Lateral Raise
Shoulders
Lead with your elbows and pause for a micro-second at the top to fight the constant tension.
Reverse Grip Triceps Extension
Triceps, Forearms
Use an underhand grip to target the medial head of the triceps as you pull toward the floor.
Standing Overhead Press
Shoulders, Triceps
Maintain a rigid core to prevent the digital weight from pulling your spine into extension.
Skull Crusher
Triceps
Keep your elbows fixed in space so the triceps do all the work against the resistance.
Why this order
The workout follows a compound-to-isolation progression to ensure the largest muscle groups are taxed while fresh. We include a Half Turkish Get-up early in the session to prime shoulder stability for the subsequent unilateral pressing work. The high-rep triceps and fly finishers are designed to maximize metabolic stress after the primary strength sets are complete.
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
Can I use Spotter Mode on the Bench Press?
Absolutely, Spotter Mode is highly recommended for the 5x5 sets to ensure you can reach failure safely on the final reps without a physical spotter.
Why is the Half Turkish Get-up included in a push day?
It provides elite-level shoulder stability and core integration which supports heavier loads during your Bench and Overhead Press movements.
What if the weight feels too heavy during the high-rep finishers?
Tonal will automatically adjust based on your power output, but you can also manually activate Burnout Mode to strip weight mid-set if you hit a wall.