Hammer Strength Bench Press: Video Tutorial & Exercise Guide
| Workout | Hammer Strength Bench Press |
| Primary Muscle Group | Chest |
| Secondary Muscle Group | Triceps |
| Equipment Required | Hammer Strength Machine |
| Force Type | Push |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Hammer Strength Bench Press: Video Tutorial & Exercise Guide
Secondary Muscles Group
Hammer Strength Bench Press: Step-by-Step Guide
- Step 1: Sit down on the Hammer Strength Bench Press machine and adjust the seat so that the handles are at chest level when you extend your arms forward.
- Step 2: Place your feet flat on the ground and grip the handles firmly with a neutral grip (palms facing forward). Keep your back flat against the pad and your chest up.
- Step 3: Press the handles forward by extending your arms, focusing on contracting your chest and triceps. Make sure to keep your elbows slightly bent at the top to avoid locking out your arms.
- Step 4: Slowly lower the handles back to the starting position by bending your elbows, allowing the weight to come down in a controlled motion. Your elbows should come to about a 90-degree angle or just below chest level.
- Step 5: Repeat for the desired number of reps, ensuring a controlled tempo and focusing on engaging your chest muscles throughout the movement.
Hammer Strength Bench Press: Overview
The Hammer Strength Bench Press is a machine-based chest exercise that mimics the motion of a traditional bench press but with added stability and control. This exercise targets the chest, triceps, and shoulders, allowing you to focus on building strength and muscle size while minimizing the need for stabilization.
The Hammer Strength machine uses independent arms, meaning each arm works independently of the other. This helps correct muscle imbalances and ensures balanced muscle development between your left and right side. It’s a great exercise for lifters of all levels, especially for those who want to lift heavy without a spotter.
Hammer Strength Bench Press: Benefits
The Hammer Strength Bench Press allows you to safely lift heavier weights with greater control, helping you build strength and muscle mass in the chest, triceps, and shoulders. The machine design provides stability, which is useful for beginners learning the pressing motion or for advanced lifters aiming to focus on strength.
Additionally, the independent arm movement ensures equal engagement of both sides of the chest, helping prevent and correct muscle imbalances. The fixed path of motion reduces strain on the shoulders, making it a safer option for those with shoulder issues.
Hammer Strength Bench Press: Pro Tips & Advanced Techniques
Focus on maintaining a slow and controlled tempo throughout the movement to maximize muscle activation. Avoid locking out your elbows at the top to keep constant tension on your chest and triceps. If you want to increase difficulty, you can add more weight or try performing the exercise unilaterally (one arm at a time) to challenge your stabilizer muscles and improve symmetry.
Hammer Strength Bench Press: Progression Plan
Beginner
Intermediate
Advanced
Hammer Strength Bench Press: Frequently Asked Questions (FAQs)
What muscles do Hammer Strength Bench Presses target?
+Hammer Strength Bench Presses primarily target the chest muscles (pectoralis major), with secondary engagement of the triceps and shoulders (deltoids).
How can I make Hammer Strength Bench Presses easier?
+To make the exercise easier, reduce the weight and focus on controlled movements. You can also adjust the seat to ensure proper alignment with the handles, making the motion more comfortable.
How do I increase the difficulty of Hammer Strength Bench Presses?
+Increase the difficulty by adding more weight, performing slower reps, or adding a pause at the bottom of each rep to maximize time under tension. You can also perform unilateral presses to improve balance and stability.
How often should I do Hammer Strength Bench Presses?
+Incorporate Hammer Strength Bench Presses 1-2 times per week as part of your chest or upper-body workout routine. They pair well with other pressing movements like dumbbell or barbell presses for a complete chest workout.
What common mistakes should I avoid?
+Avoid using momentum to press the weight or locking out your elbows at the top. Focus on maintaining control throughout the movement to keep constant tension on your chest and triceps.
