Push Strength Workout - 60min Intermediate
This high-intensity push session targets your chest, shoulders, and triceps with a focus on raw power. You will begin with heavy barbell compounds to recruit maximum motor units before moving into handle-based isolation work. This routine ensures total upper body development by mixing heavy loads with high-volume finishers.
This workout is designed for intermediate lifters and overhead athletes who want to increase their bench press and overhead power. It is ideal for those seeking a structured push day that utilizes Tonal's unique digital resistance for strength.
Equipment
Workout Plan
Rest 120-180s between heavy barbell sets, 60-90s for accessory movements, and 30s for the burnout finisher.
Barbell Bench Press
Chest, Triceps, Abs
Lower the bar slowly to your chest to engage Tonal's eccentric resistance.
Standing Barbell Overhead Press
Shoulders, Triceps
Lock your glutes and core to keep the bar path vertical and avoid leaning back.
Inline Chest Press
Chest, Triceps, Abs
Drive your back into the bench and feel the digital weight pull against your chest at the bottom.
Standing Pallof Press
Obliques
Resist the Tonal's pull toward the machine; keep your hands centered at your sternum.
Lateral Raise
Shoulders
Keep a slight bend in the elbows and lead with your knuckles for maximum shoulder isolation.
Standing Chest Press
Chest, Triceps
Maintain a slight forward lean and use a fast tempo to burn out the chest fibers.
Triceps Extension
Triceps
Pull the rope ends apart at the bottom to fully peak the triceps contraction.
Why this order
The workout begins with the heaviest barbell compounds to utilize your peak energy for strength gains. We then transition to handle-based movements that allow for better range of motion and core integration. The session concludes with isolation and high-rep finishers to maximize metabolic stress and muscle hypertrophy.
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 Spotter Mode on the Barbell Bench Press?
Yes, Spotter Mode is highly recommended for the 5-rep sets so you can safely push to your true limit without needing a human partner.
How do I determine the right weight for the 12-rep lateral raises?
Tonal will suggest a weight based on your previous sets, but aim for a load where the last 2 reps are challenging while maintaining strict form.
Can I substitute the Standing Barbell Overhead Press if my ceiling is low?
If height is an issue, you can perform the Seated Barbell Overhead Press on the bench to maintain the same strength stimulus.