Machine Chest Press

Progression Highlights

Starting Suggestions

Primer Sets76.5 lbs

Ease back in after 21 days away.

  • • Last session opened with 4 sets.
  • • 43% of Modern Era PR.
Steady Opener90 lbs

Match your last starting set to groove technique.

  • • Last top set: 170 lbs × 12 reps.
  • • 50% of Modern Era PR.
Progression Push94.5 lbs

Nudge the load forward while staying crisp.

  • • 53% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendUP · 63.6%
Days Since Last Session21
% of Modern Era PR94.4%
Days Since PR812

Recent Workouts

LastNov 4(22d ago)
90→170 lbs
4 sets · 48 reps · 6,480 vol
-1Oct 27(30d ago)
80→140 lbs
3 sets · 32 reps · 3,560 vol
-2Oct 19(38d ago)
70→150 lbs
4 sets · 40 reps · 4,400 vol
-3Oct 12(45d ago)
70→90 lbs
3 sets · 60 reps · 4,800 vol
-4Sep 9(78d ago)
90→130 lbs
3 sets · 36 reps · 3,960 vol

PR Progression (Modern Era)

180 lbFeb 22, 2024(643d ago)
1 set8 reps1,440 vol
180 lbSep 5, 2023(813d ago)
1 set6 reps1,080 vol
150 lbAug 25, 2023(824d ago)
1 set6 reps900 vol
130 lbMay 23, 2021(1648d ago)
1 set10 reps1,300 vol
100 lbMay 18, 2021(1653d ago)
1 set10 reps1,000 vol

Rep Range Records

1RM238 lbs · 12 repsNov 4 (22d ago)(from 170 lbs)
3RM—
5RM180 lbs · 6 repsSep 5, 2023 (813d ago)
8RM180 lbs · 8 repsFeb 22, 2024 (643d ago)
10RM160 lbs · 10 repsFeb 22, 2024 (643d ago)
12RM170 lbs · 12 repsNov 4 (22d ago)

Frequently Paired

  1. 1.
    Machine Chest Fly (Pec Deck)
    54% of sessions
  2. 2.
    Machine Seated Row
    15% of sessions
  3. 3.
    Isolateral Plate Loaded Incline Press
    15% of sessions
  4. 4.
    Seated Cable Fly
    7% of sessions
  5. 5.
    Machine Back Extension
    11% of sessions
  6. 6.
    Wide-Grip Lat Pulldown
    17% of sessions
  7. 7.
    Machine Dips
    9% of sessions
  8. 8.
    Reverse Flyes
    24% of sessions
  9. 9.
    Cable Crossover
    11% of sessions
  10. 10.
    Incline Dumbbell Bench Press
    9% of sessions
Action: Try 180 lbs for working sets
(30 days)170 lbsT11-4(22 days ago)2025-11-04
(60 days)170 lbsT11-4(22 days ago)2025-11-04
(90 days)170 lbsT11-4(22 days ago)2025-11-04
(180 days)170 lbsT11-4(22 days ago)2025-11-04
(365 days)170 lbsT11-4(22 days ago)2025-11-04
(Modern Era)180 lbsT9-5-23(813 days ago)2023-09-05
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Machine
Avg. Weight Lifted
107.7
Avg. Improvement
0.81
Highest Weight (Modern Era)
180 lbs 2023-09-05
Latest Weight
170 lbs 2025-11-04
Lowest Weight
50 lbs 2023-12-23
Days
46
Sets
160
Gap
10
Highest Volume (Modern Era)
2040 2025-11-04
Reps avg. improvement
0.09

Workout History

T11-44 sets
90 lb
12 Reps
130 lb
12 Reps
150 lb
12 Reps
170 lb
12 Reps
PR: 180 (813 days ago)
"Tired today and tried to squeeze one in with limited time
M10-273 sets
80 lb
12 Reps
120 lb
10 Reps
140 lb
10 Reps
PR: 180 (813 days ago)
U10-194 sets
70 lb
10 Reps
90 lb
10 Reps
130 lb
10 Reps
150 lb
10 Reps
PR: 180 (813 days ago)
program: Jeff Nippard min max week 1 day 3
U10-123 sets
70 lb
20 Reps
80 lb
20 Reps
90 lb
20 Reps
PR: 180 (813 days ago)
T9-93 sets
90 lb
12 Reps
110 lb
12 Reps
130 lb
12 Reps
PR: 180 (813 days ago)
M5-54 sets
70 lb
15 Reps
90 lb
15 Reps
110 lb
15 Reps
130 lb
15 Reps
PR: 180 (813 days ago)