# Chest and triceps workout

URL: https://gocutline.com/workouts/chest-and-triceps/

Chest and triceps workout is a 50-minute workout for intermediate level with barbell, dumbbells, cables: Bench press (4 × 6–8), Incline dumbbell press (3 × 8–10), Cable fly (3 × 12–15), Dips or machine dips (3 × 8–12).

| | |
|---|---|
| Time | 50 minutes |
| Level | Intermediate |
| Equipment | Barbell, dumbbells, cables |

## The workout
| Exercise | Sets × reps | Rest |
|---|---|---|
| Bench press | 4 × 6–8 | 2–3 min |
| Incline dumbbell press | 3 × 8–10 | 2 min |
| Cable fly | 3 × 12–15 | 60 s |
| Dips or machine dips | 3 × 8–12 | 90 s |
| Triceps rope pushdown | 3 × 10–12 | 60 s |

## How to do it well
- Keep the shoulders pinned back on bench: it spares them and gets you more chest.
- Leave 1 to 2 reps in the tank on all but the last set.

## Make it a block
A workout you planned is a workout you do. [Add it to your week in Cutline](https://app.gocutline.com/?plan=Chest%20and%20triceps%20workout%2050%20min%20on%20Monday%20at%207): one click and the time is blocked.

*Start lighter than you think, and stop if something hurts. This is general training information, not medical advice.*

---
Cutline: Cutline is a weekly calendar and planner that turns time blocks into XP, levels and streaks. You plan your week in blocks, tick each one off when it is done, and see your progress on a social feed (the Floor) and a weekly leaderboard (the Arena). Planning and budgeting are free; paid plans add a badge, posting, messaging, shared calendars and lower selling fees, from $9 a month. Pro is free to try for 7 days.
Facts: https://gocutline.com/facts/ · Updated 2026-11-06