The Hammer Strength Chest Press is a popular exercise for building strength and size in the chest, triceps, and shoulders. It is a staple in many gym-goers’ workouts and is often chosen for its ability to add variety to a chest workout routine.
In this guide, I will provide a detailed breakdown of how to properly perform the Hammer Strength Chest Press, including the muscles worked, variations, and tips for maximizing your results.
Whether you are a beginner or an experienced lifter, this guide will help you get the most out of your chest press workouts.
How To Do Hammer Strength Chest Press
- Hammer Strength Bench Machine
- Start by adjusting the seat on the Hammer Strength Chest Press machine to a comfortable height for you.
- Sit on the seat and grasp the handles with an overhand grip (palms facing down). Your feet should be flat on the floor and your back should be pressed firmly against the backrest.
- Take a deep breath, brace the core and press the handles forward and away from you. Keep your elbows close to your sides (at roughly a 45-degree angle) as you extend your arms.
- Press the arms to full extension and then hold for a brief moment before slowly returning to the starting position.
- Repeat the movement for the desired number of reps, taking care to maintain proper form throughout the exercise.
Keep your feet flat on the floor and your back pressed firmly against the backrest throughout the exercise to maintain stability.
Avoid arching your back and/or allowing your butt to slide forward in the seat.
Stay in control of the weight as you lower it back to the starting position. Do NOT try to bounce the handles off the machine at the bottom of the rep to try to generate momentum.
Some potential benefits of the Hammer Strength Chest Press include:
- Increased muscle mass: The Chest Press targets the chest, triceps, and shoulders, and can lead to increased muscle mass if done with consistency as part of a well-rounded strength training program.
- Improved strength: As you progress with the Hammer Strength Chest Press and increase the weight over time, you will see improvements in your upper body strength.
Hammer Strength Chest Press Alternatives
If you need an alternative to Hammer Strength Chest Press, here are a couple of exercises you may be able to try out in its place.
Bench Press is a classic exercise that targets the chest, triceps, and shoulders, similar to the Hammer Strength Chest Press. It is typically performed on a flat or incline bench using a barbell or dumbbells.
Bench Press can be a good alternative for those who may not have access to a Hammer Strength Chest Press machine or who are looking to switch things up and add variety to their chest workouts.
Push-ups are a bodyweight exercise that also targets the chest, triceps, and shoulders, similar to the Hammer Strength Chest Press. They are a simple and versatile exercise that can be done anywhere, with no equipment needed.
One of the other benefits of push-ups is that they can be modified to suit any fitness level.
Beginners can start by performing push-ups on their knees, gradually working up to full push-ups as they become stronger. Experienced athletes can increase the difficulty by adding weights or using an unstable surface, such as a stability ball or medicine ball.
More Links and Info
If you’d like to see more upper body exercises make sure to check out the Upper Body Lifts section of our Exercise Library. There you’ll find dozens of chest, shoulder and back exercises – all with complete detailed instructions.