Overview of Hammer Strength Bench Press
- An alternative to the barbell bench press the machine bench press targets the chest muscles. It will also subtly work the triceps and shoulder muscles.
- To execute the pressing movement pattern with an emphasis on isolating the chest one would use a machine bench press. With a machine, one may more effectively isolate specific muscle groups because of its preset movement pattern.
- If you are training for hypertrophy, it is advisable to add the machine bench press toward the end of your chest session after working your push muscles with other, more compound versions.
Instructions for the Hammer Strength Bench Press
- With the handles slightly below shoulder height, recline on the end of the bench. When benching, the handles should be in line with the bar’s position.
- Put your hands on the grips, take a breath, and press your shoulder blades against the bench.
- As you release, press the handles to extension while maintaining a packed set of shoulder blades.
- Continue till the desired number of times.
Tips for Bench Press Hammer Strength
- With this machine variation, many lifters choose for a thumbless grip because they believe it’s simpler to maintain tension through the pecs and triceps instead of worrying about squeezing the bar too tightly.
- Tightening the handles as opposed to adopting a thumbless grip can enhance “irradiation,” a process that encourages more stability in the shoulder.
- To make sure your shoulders stay in a safe position, keep your shoulder blades pressed together.
- Instead of trying to push the weights away from you, picture yourself trying to push yourself away from them.
- Maintain a slightly retracted posture with your shoulder blades and try to keep the shoulder girdle “packed” if you’re experiencing pain directly in the front of your shoulder joint.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.