Chest
Hammer Strength Chest Press
The Hammer Strength 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%.
How to do it
- Load equal plates on both arms of the machine and set the seat so the handles line up with your mid chest.
- Sit with your back on the pad, feet flat, and grip the horizontal handles.
- Set your shoulder blades back and down.
- Press both handles forward until your arms are straight.
- Return slowly until your hands are beside your chest.
Tips
- The arms move independently, so press both evenly.
- Stop the return just before the plates touch down to keep tension.
Common mistakes
- Loading the two sides unevenly.
- Letting the shoulders lift off the pad at lockout.
- Dropping the handles back fast.
Muscles worked by the Hammer Strength 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.
Hammer Strength Chest Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Hammer Strength 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 Hammer Strength Chest Press good for beginners?
Yes. The Hammer Strength 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 Hammer Strength Chest Press?
For example the Converging Chest Press, Machine Chest Press and Plate Loaded Chest Press. They train mostly the same muscles.
How do you make the Hammer Strength 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.