Hammer Strength Bench Press Video Guide

Exercise Profile

  • Strength
  • Machine
  • Compound
  • Push
  • Beginner
  • Shoulders, Triceps
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Chest Exercises Diagram Target Muscle Group

Exercise Instructions

  1. 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.
  2. Lay down on your back with your feet firmly planted on the floor.
  3. Grasp the handles with an overhand grip (palms facing forward) with your hands at wider than shoulder width.
  4. Slowly press the handles straight up over your body.
  5. 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.
  6. Do not lock your elbows out or rest at the top. Repeat this process for your desired reps.

​Exercise Tips:

  1. 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.
  2. 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.
  3. 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.

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9 Comments+ Post Comment

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Posted Sun, 04/27/2014 - 02:23
Richard D Muraoka

I use incline dumbbell bench press triple dropsetd with ,NOS training. Incline hammer strenght machine apply tension push inward.

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Posted Thu, 03/06/2014 - 05:10

How effective is this compared to bench press?

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Posted Mon, 06/03/2013 - 07:42
chetan bhatt

Thanks, wow, great,
very helpful information
eager to receive in future too.
with regards,

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Posted Thu, 05/17/2012 - 22:07

use dumbbells instead duh

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Posted Wed, 03/28/2012 - 14:40
gary russo

who sells the hammer strength bench and how much are they

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Posted Mon, 03/26/2012 - 02:24

Hey Steve;
I just wanted to know what can i do instead of this exercise my gym doesnt have this machine..

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Posted Wed, 04/18/2012 - 00:51

i just wanted to know what can i do instead of this exercise my gym doesnt have this machine........
Hip press is suitable

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Posted Tue, 05/29/2012 - 05:04

you can use dumbbell bench press very effective

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Posted Thu, 11/15/2012 - 17:47

I workout at home, I have a body craft 2 in 1 and olympic bench press and curl bar, looking for the best five day workout, what I am doing is just not working, no results.