Push Strength Workout - 60min Intermediate
You will build massive upper body power by combining heavy barbell compounds with high-volume handle work. This session targets the chest, shoulders, and triceps using a progressive fatigue model to maximize strength. You will experience both bilateral stability and unilateral challenges to ensure a balanced, athletic physique.
This workout is for intermediate lifters or overhead athletes looking to increase their absolute strength and pressing power. It is perfect for those who want to transition from basic hypertrophy into a more performance-oriented strength phase.
Equipment
Workout Plan
Rest 2-3 minutes between heavy barbell sets, 60-90 seconds for handle accessories, and 45 seconds for isolation finishers.
Barbell Bench Press
Chest, Triceps, Abs
Engage Tonal's Spotter Mode and drive the bar aggressively away from your chest on every rep.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps engagement against the resistance.
Standing Barbell Overhead Press
Shoulders, Triceps
Press the bar toward the ceiling and use the digital weight's constant tension to stabilize your core.
Standing Incline Press
Shoulders, Chest, Triceps
Control the handles on the way down to utilize Tonal's eccentric resistance for better muscle fiber recruitment.
Single Arm Bench Press
Chest, Triceps, Obliques
Fight the unilateral pull of the cable by keeping your opposite shoulder pinned to the bench.
Lateral Raise
Shoulders
Pause for a split second at the top of the movement to feel the digital weight peak in intensity.
Incline Chest Fly
Chest, Shoulders
Maintain a slight bend in your elbows and focus on hugging a barrel as you bring the handles together.
Reverse Grip Triceps Extension
Triceps, Forearms
Keep your upper arms locked at your sides and use the Smart Handles to track your full range of motion.
Skull Crusher
Triceps
Lower the handles toward your temples slowly to resist the cable's pull throughout the entire negative.
Why this order
The session begins with heavy barbell work to recruit the most motor units while your central nervous system is fresh. We transition to handles to allow for a greater range of motion and unilateral stability work which balances the heavy bilateral loading. We finish with high-rep isolation movements to push the triceps to their metabolic limit using Tonal's smooth digital tension.
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 weight should I use for the starting barbell sets?
Tonal will suggest a weight based on your strength score, but for a 5x5 scheme, you should choose a load that feels like a 7 or 8 out of 10 in difficulty.
Can I use Dynamic Weight Modes like Chains or Eccentric?
Yes, adding Eccentric mode to the Incline Press or Flys is a great way to increase time under tension for better muscle growth.
How do I ensure I'm getting the most out of the unilateral bench press?
Focus on keeping your hips and core perfectly still; Tonal's digital weight provides a unique offset challenge that regular dumbbells cannot match.