Shoulders Power Workout - 45min Intermediate
Build explosive upper body power with this targeted shoulder and tricep session. By combining heavy barbell presses with high-velocity rotational punches, you will develop force production and stability simultaneously. This workout is designed to increase your overhead strength and lockout speed.
Intermediate lifters or athletes in sports like volleyball or basketball who need explosive overhead reaching power.
Equipment
Workout Plan
Rest 120s between heavy barbell sets, 60-90s for unilateral work, and 45s for high-rep finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Tuck your elbows to your sides and focus on the triceps push against the bar.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar upward explosively, using Tonal's digital weight to resist the quick lockout.
Single Arm Rotational Punch
Abs, Shoulders, Obliques, Triceps, Chest
Pivot your back foot and punch through the resistance as if hitting a heavy bag.
Lateral Raise
Shoulders
Lead with your elbows and keep a slight bend to maximize tension on the lateral deltoids.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Maintain a tall half-kneeling posture and prevent the cable from pulling you sideways.
Skull Crusher
Triceps
Keep your upper arms vertical and only move at the elbow to isolate the triceps.
X-Pulldown w/ Triceps Extension
Back, Triceps, Biceps
Cross the cables and fully lock out your arms to feel the triceps peak contraction.
Why this order
We begin with max-effort barbell work to recruit the most motor units while you are fresh. The session transitions into unilateral and rotational power to build functional stability, finishing with isolation sets to drive local hypertrophy in the triceps and shoulders.
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 mode should I use for the main lifts?
Try using Power Mode on the barbell overhead press. This Tonal feature adjusts resistance based on your speed, ensuring you stay explosive throughout the entire set.
Can I substitute the barbell exercises if my space is limited?
Yes, you can swap for the Handle version of the Overhead Press, but Tonal will suggest a lower weight to maintain your stability.
How fast should I move during the punch exercises?
Focus on maximum velocity during the punch while using a controlled return. Tonal's digital weight provides constant tension, so keep the movement snappy but safe.