A focused push workout for chest and triceps.

Build a focused push session with compound pressing first and direct triceps work later. Change the equipment or duration while keeping the training focus intact.

Useful starting plan
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BUILD IT AROUND TODAY

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01 Time available

03 Optional muscle focus

Leave every muscle unselected for a balanced session.

YOUR STARTING PLAN

Chest and triceps focus

30MIN

Dumbbells + MachinesChest, Triceps

01
Dumbbell bench pressDumbbells · Chest + Triceps
Keep your feet planted and lower the dumbbells beside your chest.
SETS
3
REPS
8–12
REST
75s
02
Dumbbell goblet squatDumbbells · Quadriceps + Glutes
Hold the dumbbell close and keep your whole foot grounded.
SETS
3
REPS
8–12
REST
75s
03
Dumbbell Romanian deadliftDumbbells · Hamstrings + Glutes
Send your hips back while the dumbbells stay close to your legs.
SETS
3
REPS
8–12
REST
75s
04
One-arm dumbbell rowDumbbells · Upper back + Lats + Biceps
Pull your elbow toward your back pocket without twisting.
SETS
3
REPS
8–12 / side
REST
75s
05
Dumbbell lateral raiseDumbbells · Shoulders
Lead with your elbows and stop near shoulder height.
SETS
2
REPS
10–15
REST
45s

General fitness information, not medical advice. Stop if a movement causes pain, dizziness, or unusual shortness of breath.

WHY THIS STARTING PLAN WORKS

Clear enough to follow. Flexible enough to use.

Prioritized pressing

Make a useful plan from the equipment and time that are actually available.

Balanced exercise order

Exercise order covers the important work before optional accessories.

Adjustable equipment

Change the session without starting over or guessing at sets and rest.

BEFORE YOU START

Train with control, not urgency.

01
Warm up with an easier version of the first press before work sets.
02
Stop each set when your next repetition would noticeably lose control.
03
Shoulder or elbow pain is a reason to stop, not a cue to push through.

USEFUL ANSWERS

Questions before your first set.

Is this chest and triceps workout suitable for beginners?

It can be. Start with conservative resistance, use a comfortable range of motion, and stop before technique breaks down. Training chest and triceps together is efficient because pressing exercises already involve both muscle groups.

How hard should each set feel?

Choose a version or resistance that leaves about two controlled repetitions in reserve. The final repetitions should feel challenging without changing the movement.

Can I change the exercises?

Yes. Use the equipment and muscle controls above for a new starting point. Movenue members can also use approved substitutions inside guided workouts.

MORE WAYS TO MOVE

20-minute dumbbellFast full-body strength

Machine onlyStable, approachable resistance

Three-day gym planA repeatable weekly structure

WHEN ONE WORKOUT BECOMES A ROUTINE