OnionPatchAnterior Delts
14 effective sets in this workout
50-Minute Chest and Triceps Workout
A chest-and-triceps focused push workout built for lifters who want more pressing volume without losing shoulder balance.
50 min
Push
Intermediate
Chest, Triceps, Anterior Delts
Equipment Required
DumbbellWeight BenchChest Press Machine
Who this workout is for
- Lifters chasing chest growth
- People who want extra triceps volume
- Anyone running a push split with access to dumbbells and a bench
Next step
Want a full program, not just one workout?
For a similar goal, focus, and equipment setup, start with 50 Minute Intermediate Free Weight Hypertrophy Plan.
Recommended Warmup
5 Minutes Submaximal Aerobic Warm Up (Optional)
Dynamic Warm Up:
- 10 Leg Swings Front to Back
- 10 Leg Swings Side to Side
- 10 Arm Circles Forward
- 10 Arm Circles Backward
- 10 Cross Body Arm Slaps
- 10 Walking Lunges w/Trunk Rotation
Ramp-up sets for your first main exercise
For your first hard lift for a muscle group, build up with a few lighter ramp-up sets instead of jumping straight into your working weight.
Exercise Plan
50-minute hypertrophy push workout with extra emphasis on Chest.
- Built for a push training day.
- Designed around 50-minute sessions.
- Intermediate-friendly exercise density with practical rest periods.
- Extra emphasis on Chest.
- Starts with a 3-set pre-exhaustion slot for Chest.
- Progress load or reps once you can hit the top of the target range with solid form.
Muscle-by-muscle detailsExpand to review which muscles this workout emphasizes based on the selected exercise mix.
Expand to review which muscles this workout emphasizes based on the selected exercise mix.
Note on smaller muscle groups
Minor muscle groups often show up with more effective sets than you may expect because they get trained indirectly as secondary muscles during many compound exercises.
Chest
11 effective sets in this workout
Middle Delts
10 effective sets in this workout
Triceps
8 effective sets in this workout
Abdominals
2 effective sets in this workout
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
Tap for equipment, muscles, and coaching notes.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 3 × 13-17 | 7-10 | 90-150s | |
| 5 × 6-9 | 6-9 | 150-210s | |
| 3 × 10-13 | 6-10 | 150-210s | |
| 3 × 13-17 | 7-10 | 90-150s | |
| 2 × 17-20 | 7-10 | 90-150s | |
| 2 × 10-30 | 7-10 | 90-150s |
How to use it
- Take the first pressing lift seriously and track it week to week.
- Use the accessory work to accumulate quality volume instead of ego lifting.
- Keep shoulders stable and avoid turning every set into grinders.
Why this works
Chest and triceps respond well when pressing patterns do the heavy lifting and smaller movements fill in targeted fatigue after the big work is done.
FAQ
Will this still train shoulders?
Yes. Pressing naturally trains the front delts, and the workout structure keeps the push day balanced enough to support them.
Can I use machines instead of dumbbells?
Yes. If you mark machine access, the generator can bias toward those options.
Related workouts
45-Minute Dumbbell Push Workout
A push-day session built around pressing patterns plus enough delt and triceps work to round things out.
60-Minute Complete Gym Push Workout
A fuller push-day setup that uses broader gym equipment access to build a more complete pressing session.
45-Minute Upper Body Hypertrophy Workout
An upper-body focused session that balances pressing, pulling, and shoulder-arm support work.
Important safety note
OnionPatch fitness content, workout plans, calculators, and generator outputs are for general educational use. They are not medical advice or individualized coaching.
Check with a qualified healthcare professional before starting or changing a training program, especially if you have an injury, pain, a medical condition, or other health concerns. Use good judgment, train within your limits, and stop if something feels unsafe.
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