Chest
Converging Chest Press
The Converging Chest Press is a strength exercise on a machine for your chest. Share of the load in the Zulta muscle model: mid chest 35%, front delts 15% and lower chest 13%.
Also known as: hammer strength chest
How to do it
- Adjust the seat so the handles line up with the middle of your chest.
- Sit with your back against the pad, feet flat, and grip the handles.
- Set your shoulder blades back against the pad.
- Press the handles forward until the arms are straight and the handles draw together.
- Return slowly until your hands are beside your chest.
Tips
- Squeeze the chest as the handles come together in front of you.
- Keep the shoulders down and back against the pad.
Common mistakes
- Setting the seat so low that the handles sit at the neck.
- Letting the weight stack slam between reps.
- Rolling the shoulders forward off the pad at lockout.
Muscles worked by the Converging Chest Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A fixed path removes most stabiliser demand. Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Converging Chest Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Converging Chest Press work?
Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.
Is the Converging Chest Press good for beginners?
Yes. The Converging Chest Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Converging Chest Press?
For example the Hammer Strength Chest Press, Machine Chest Press and Plate Loaded Chest Press. They train mostly the same muscles.
How do you make the Converging Chest Press harder?
Add weight or reps, or move on to the Smith Machine Guillotine Press and Bench Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.