OnionPatchAnterior Delts
13 effective sets in this workout
45-Minute Dumbbell Push Workout
A push-day session built around pressing patterns plus enough delt and triceps work to round things out.
45 min
Push
Intermediate
Chest, Triceps, Anterior Delts
Equipment Required
DumbbellWeight Bench
Who this workout is for
- People running push/pull splits
- Home gym lifters with dumbbells and a bench
- Anyone who wants a chest-shoulder-triceps bias
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
45-minute hypertrophy push workout with extra emphasis on Chest.
- Built for a push training day.
- Designed around 45-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
10 effective sets in this workout
Middle Delts
9 effective sets in this workout
Triceps
7 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.
| Exercise | Sets/Reps | RPE | Rest |
|---|---|---|---|
| 3 × 13-17 | 7-10 | 90-150s | |
| 4 × 6-9 | 6-9 | 150-210s | |
| 3 × 10-13 | 6-10 | 150-210s | |
| 3 × 17-20 | 7-10 | 90-150s | |
| 2 × 17-20 | 7-10 | 90-150s |
How to use it
- Start with the heaviest press while energy is highest.
- Use later exercises to accumulate quality hypertrophy volume.
- Keep shoulders down and stable on all pressing variations.
Why this works
Push sessions work best when the large pressing patterns are handled first and isolation work supports them rather than replacing them.
FAQ
Will this still hit shoulders enough?
Yes. Push workouts naturally include front delts, and the generator can layer in more delt work when useful.
Can I emphasize triceps more?
Yes. Add triceps to the muscle emphasis filters before generating the workout.
Related workouts
45-Minute Upper Body Hypertrophy Workout
An upper-body focused session that balances pressing, pulling, and shoulder-arm support work.
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.
45-Minute Dumbbell Pull Workout
A pull-day workout that prioritizes rows, vertical pulling patterns, and direct rear-delt and biceps volume.
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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