- Set up for the hammer strength bench press by setting the adding the weight you want to use and adjusting the seat to a comfortable position. The handles should be around the bottom or middle of the chest at the beginning of the motion.
- Lay down on your back with your feet firmly planted on the floor.
- Grasp the handles with an overhand grip (palms facing forward) with your hands at wider than shoulder width.
- Slowly press the handles straight up over your body.
- Squeeze the chest at the top of the movement, pause, and then slowly lower the handles back to almost the starting position. Keep the tension on your chest by not allowing the weight to return to the stops of the machine.
- Do not lock your elbows out or rest at the top. Repeat this process for your desired reps.
- Rep timing should be slow enough that you control the weight on the way down. Letting the weight drop really quickly is not productive because the muscles do not have to work as hard on the negative phase of the movement. This makes the exercise less effective.
- Keep your feet firmly planted on the floor. Your feet provide the stabilization for the lift. If you hold them up or flap them around you're move likely to lose balance.
- Your glutes and shoulder blades should be touching the bench at all times throughout the set. It's OK to arch the back as long as the glutes and shoulder blades are fixed.