Shoulders Functional Workout - 20min Intermediate
This targeted shoulder and triceps session focuses on vertical pushing power and overhead stability. You will start with heavy barbell work before moving into dynamic total-body movements that challenge your core and coordination. It is designed to build shoulders that are as capable as they are strong for any athletic endeavor.
This workout is perfect for overhead athletes like volleyball players or swimmers needing stable joints and functional power. It is also ideal for busy professionals who want to maximize their pressing strength and core stability in a short window.
Equipment
Workout Plan
Rest 90s between heavy barbell sets, 60s for functional compounds, and 45s for unilateral and accessory movements.
Standing Barbell Overhead Press
Shoulders, Triceps
Engage your glutes to create a rock-solid base as you drive the bar toward the ceiling.
Squat to Press
Glutes, Hamstrings, Quads, Abs, Shoulders, Triceps
Use the momentum from your legs to punch the handles up, keeping the movement fluid and explosive.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Brace your core to prevent leaning and allow Tonal to challenge your lateral stability.
Skull Crusher
Triceps
Keep your elbows pinned in place and focus on a slow, controlled negative to maximize triceps tension.
Why this order
We lead with a heavy barbell overhead press to capitalize on fresh motor units and Tonal's digital loading. Next, the squat to press integrates the lower body for functional power, while the kneeling unilateral work and skull crushers provide stability and focused triceps volume to round out the session.
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
Why start with the barbell overhead press?
Starting with the barbell allows you to move the most weight while your central nervous system is fresh, maximizing strength gains before moving into more complex, functional movements.
Can I use a bench for the skull crushers?
Yes, performing skull crushers on the Tonal bench provides a stable platform to better isolate the triceps without requiring as much core stabilization as standing variations.
How should I handle the weight on the unilateral kneeling press?
Tonal will automatically suggest a starting weight, but focus on maintaining a perfectly upright torso rather than just moving the weight; use the Smart Handles to keep your movement path consistent.