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CoachVana

Machine Chest Press

Set the seat so the handles align with mid-chest, then press to lockout and control the return.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked
Chest, Triceps, Front delts
Equipment
Machine
Movement
Push

Sets and reps

  • For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
  • For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
  • Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the chest, for when the machine is taken or you want a change.

Questions

What muscles does the Machine Chest Press work?
The Machine Chest Press mainly works the chest, triceps and front delts.
What equipment do you need for the Machine Chest Press?
A machine.
How many sets and reps of the Machine Chest Press?
For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Machine Chest Press?
Archer Push-Up, Barbell Bench Press, Barbell Decline Bench Press and Barbell Floor Press work the same main muscle.

Program it for your clients

Coaches add the Machine Chest Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

Get started

See your setup in four steps

Your first 3 clients are free. 0% commission on everything you sell.