Push Day Workouts With Machines

Machine-based push-day workouts for adults who want reliable chest, shoulder, and triceps training with clear RIR targets, practical kilogram load examples, and simple progression week to week.
All filters2Push DayRemove Push Day filterMachineRemove Machine filter
Set load units

Workout 1

6 exercises18 sets

Machine Push Day Hypertrophy Template

Chest, Triceps, Front Delts, Side Delts

A machine-first push-day template using stable straight working sets, controlled proximity to failure, and practical load progression for chest, delts, and triceps.

  1. 1
    Machine Chest Press
    anatomy
    1Exercise
    Machine Chest Press

    Rest 2m

    • 18 reps x 55 kgRIR 3
    • 28 reps x 55 kgRIR 2
    • 38 reps x 55 kgRIR 1

    Control the eccentric for 2-3 seconds and avoid locking out aggressively at the top.

  2. 2
    Incline Chest Press Machine
    anatomy
    anatomy
    2Exercise

    Incline Chest Press Machine

    Rest 2m

    • 110 reps x 45 kgRIR 3
    • 210 reps x 45 kgRIR 2
    • 310 reps x 45 kgRIR 1

    Keep elbows slightly in front of torso and avoid shrugging through the press.

  3. 3
    Seated Shoulder Press
    anatomy
    anatomy
    3Exercise

    Seated Shoulder Press

    Rest 1m 45s

    • 18 reps x 32.5 kgRIR 3
    • 28 reps x 32.5 kgRIR 2
    • 38 reps x 32.5 kgRIR 1

    Brace trunk against pad and avoid overextending the lower back.

  4. 4
    Seated Chest Fly
    anatomy
    4Exercise

    Seated Chest Fly

    Rest 1m 30s

    • 112 reps x 30 kgRIR 2
    • 212 reps x 30 kgRIR 2
    • 312 reps x 30 kgRIR 1

    Lead with elbows and pause briefly in peak contraction.

  5. 5
    Machine Lateral Raise
    anatomy
    5Exercise

    Machine Lateral Raise

    Rest 1m 15s

    • 114 reps x 20 kgRIR 2
    • 214 reps x 20 kgRIR 2
    • 314 reps x 20 kgRIR 1

    Stop just below shoulder height if needed to keep tension and avoid upper-trap dominance.

  6. 6
    Triceps Pushdown
    anatomy
    6Exercise

    Triceps Pushdown

    Rest 1m 15s

    • 112 reps x 35 kgRIR 2
    • 212 reps x 35 kgRIR 2
    • 312 reps x 35 kgRIR 1

    Pin elbows near sides, avoid shoulder swing, and fully extend without locking forcefully.