Chest
Hammer Strength Incline Press
The Hammer Strength Incline Press is a strength exercise on a machine for your chest. Share of the load in the Zulta muscle model: upper chest 29%, mid chest 22% and front delts 20%.
How to do it
- Load equal plates on both arms and set the seat so the handles line up with your upper chest.
- Sit back on the inclined pad with your feet flat and grip the handles.
- Set your shoulder blades back and down against the pad.
- Press the handles up and forward until your arms are straight.
- Lower slowly until your hands are beside your upper chest.
Tips
- Keep the chest lifted so the upper chest takes the load.
- Press both arms at the same speed.
Common mistakes
- Setting the seat so low that the handles start above the shoulders.
- Arching the lower back off the pad.
- Shrugging at the top.
Muscles worked by the Hammer Strength Incline 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.
30 to 45 degrees shifts work to the clavicular pec and front delt (Rodriguez-Ridao 2020). 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 Incline Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
- Smith Machine Incline Close Grip Press
- High Incline Barbell Press
- Low Incline Barbell Press
- Board Press
Similar exercises
Frequently asked questions
What muscles does the Hammer Strength Incline Press work?
Mainly the upper chest and mid chest. The front delts, triceps (lateral head) and triceps (medial head) assist.
Is the Hammer Strength Incline Press good for beginners?
Yes. The Hammer Strength Incline 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 Incline Press?
For example the Incline Machine Chest Press, Plate Loaded Incline Chest Press and Incline Smith Machine Press. They train mostly the same muscles, some with different equipment.
How do you make the Hammer Strength Incline Press harder?
Add weight or reps, or move on to the Smith Machine Incline Close Grip Press and High Incline Barbell 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)
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