Movement overview

The Hammer Bench Press is a variation of the traditional bench press performed using a hammer strength machine. This exercise targets the pectoral muscles, triceps, and anterior deltoids. It provides a guided motion path, which can be beneficial for maintaining proper form and reducing the risk of injury.

Step-by-step cues

1. Adjust the seat height so that the handles are level with your mid-chest.
2. Sit down on the machine with your back firmly against the pad and feet flat on the floor.
3. Grasp the handles with a pronated grip (palms facing forward).
4. Engage your core and press the handles forward by extending your elbows until your arms are fully extended but not locked.
5. Slowly lower the handles back to the starting position, maintaining control throughout the movement.
6. Repeat for the desired number of repetitions.

Technical tips

• Ensure your back remains in contact with the pad throughout the exercise to maintain stability.
• Keep your feet flat on the floor to provide a solid base of support.
• Focus on squeezing your chest muscles as you press the handles forward.
• Avoid locking out your elbows completely to maintain tension on the muscles.
• Control the movement during both pressing and lowering phases to maximize muscle engagement.
• Start with a lighter weight to perfect your form before increasing resistance.