Hammer Strength Machine Chest Press
a.k.a. Chest Press
Differentiation: Mechanics
This variation of a Chest Press is unique. Here is how: you use a Hammer Strength Bench Press machine. Using a machine eliminates the need to balance any weight, (like you would need to do when performing a Barbell Bench Press). Not focussing on balancing allows you to lift heavier weight. Using heavier weight helps increase the overall strength of your pectorals. With this machine, you move at a somewhat upward angle
Starting Position
To get into starting position, do this...
1) Locate a bench press machine.
2) Load plates on the machine.
3) Adjust the seat height, if needed.
4) Sit on the chest press machine's seat.
5) Place your feet flat on the floor.
6) If your machine has an assist option, maneuver the foot lever to bring the weighted handles forward at shoulder height.
7) Grasp the handles - with your palms facing down.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you push the handles out away from your chest, keeping your elbows flared outward.
3) Hold this position for a count of one second.
4) Then, exhale as you allow the handles to fall backward to the starting position.
5) ...without allowing the plates to lower down onto the stack.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Do not allow the plates to lower down onto the stack.
Keep your elbows flared outward.
Keep your wrists straight and tight. If you compromise the form of your wrists, you will be at a high and unnecessary risk of injury.
Press your shoulder blades firmly into the bench while pushing up each rep.
Gear Advice
We have no advice on gear for this exercise.
No video has been published yet.
Appearing in the Video
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