Shoulders Strength Workout - 45min Intermediate
You will build powerful, stable shoulders and defined triceps with this comprehensive strength session. By combining heavy barbell compounds with targeted handle isolation, this workout ensures you develop both raw pressing power and refined muscular endurance. This plan is designed for athletes looking to improve overhead mobility and pushing strength.
This is perfect for intermediate lifters or overhead athletes like volleyball players and swimmers who need stable, strong shoulders. It is also ideal for anyone looking to increase their bench press lockout power by strengthening the triceps.
Equipment
Workout Plan
Rest 120-150s between heavy barbell sets, 60-90s for secondary compound moves, and 45-60s for isolation and finishers.
Close Grip Barbell Bench Press
Triceps, Chest
Keep your elbows tucked close to your ribs to maximize triceps engagement during the press.
Standing Barbell Overhead Press
Shoulders, Triceps
Drive the bar straight up toward the ceiling while engaging your core to prevent arching your back.
Lateral Raise
Shoulders
Lead with your elbows and maintain a slight bend to target the medial deltoids effectively.
Front Raise
Shoulders, Abs
Control the weight on the way down to utilize Tonal's eccentric loading for better shoulder stability.
Triceps Kickback
Triceps
Keep your upper arm pinned to your side and fully extend the cable for a peak contraction.
Seated Overhead Press
Shoulders, Triceps
Press the handles upward and feel the digital weight resist your movement more as you reach full extension.
Half Kneeling Single Arm Overhead Press
Shoulders, Obliques
Resist the lateral pull of the cable by keeping your torso upright and your shoulders square.
Skull Crusher
Triceps
Lower the handles toward your temples while keeping your elbows pointed toward the ceiling.
Why this order
The workout begins with heavy barbell compounds to maximize motor unit recruitment while you are freshest. We then transition to unilateral handle work to address muscle imbalances and finish with high-volume isolation to drive local hypertrophy in the deltoids and triceps.
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 aim for on the Barbell Overhead Press?
Start with a weight that Tonal suggests for 5 reps, ensuring you can maintain a neutral spine without leaning back excessively.
Should I use any special Tonal modes for the accessories?
For the Lateral Raises and Front Raises, try turning on Eccentric Mode to challenge your muscles during the lowering phase of the movement.
How do I adjust the bench for the Skull Crushers?
Place the bench flat and positioned so your head is near the Tonal, allowing the cables to pull at a slight angle for constant tension on the triceps.