How To Do Hammer Strength Bench Press (Machine Chest Press)
Hammer Strength Bench Press Exercise
Hammer strength bench press is a great exercise for hitting the chest muscles as well as the front deltoids and triceps.
The nice part about the hammer strength bench press is that it will direct your movement, which can help you push more weight as you’ll simply focus on driving that weight up, without having to worry about balancing dumbbells or a barbell.
The hammer strength bench press is excellent for building muscle strength and size as you’ll likely be able to lift more weight than on a traditional bench press.
Hammer Strength Bench Press How To
- Sit down (or lay down if that is the nature of the machine) in a hammer strength bench press machine
- Position your hands on the handle bars and with the stomach tight and back pressed against the bench, slowly push the handle bars away from the body in the movement pattern dictated by the machine. As you do this, exhale your breath.
- Once the elbows are fully extended, pause briefly and then slowly lower, keeping tension on the muscles at all times.
- Lower until the hands are almost at the starting position and then reverse directions and press forward again to complete the next rep.
Form and Technique
When doing this exercise, be sure to keep the head looking forward, not up or down, to avoid placing excess strain on the neck.
In addition to that, keep the core muscles tight, which will help to ensure that you are pressing against the bench behind you.
Routine for Strength: 3 sets x 12-15 reps
Routine for Muscle Gains: 4-5 sets x 6-8 reps