How to do a Hammerstrength Chest Press

Authored by Fitbod

About Hammerstrength Chest Press

Sets Logged
1,393,912
Popularity Rank
89th
Difficulty
Beginner
Chest Strength
86 mSCORE 22nd
Equipment Required
  • Photo of Hammerstrength (Leverage) Machine (all forms)
    Hammerstrength (Leverage) Machine (all forms)
Primary Muscles
Secondary Muscles

Instructions: How To

Hammerstrength Chest Press is a variation on the more standard Barbell Bench Press. Similar to Bench Press, this compound exercise primarily targets your chest, shoulders, and triceps. The use of a Hammerstrength machine forces you to use a fixed range of motion. This can help you either learn the movement, or focus your efforts on exertion rather than stability.

  1. Sit upright in a hammerstrength chest press machine while squeezing your shoulder blades together and placing your heels firmly on the ground underneath your knees.
  2. The back pad should be contact with your head, shoulders, and butt at all times.
  3. Grab ahold of the handles with an overhand grip just outside shoulder-width apart.
  4. Keeping your core braced by breathing into your stomach and flexing the abdominal muscles, push through your palms to extend your elbows while keeping them at a 45 degree angle from your torso.
  5. Once your arms are fully extended, return to the starting position.

Common Mistakes

  • Hammerstrength Equipment

    Sit back, and keep your shoulder blades against the pad. Hammerstrength equipment is designed to help you get into the correct position. If you’re sitting forward, and pulling your back off the pad, you may be compromising the effectiveness of the exercise, or modifying it to be a different variation entirely.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    22.5
    lbs
    1 Rep Max
    30
    lbs
  • intermediate
    8
    reps
    25
    lbs
    30
    lbs
  • advanced
    8
    reps
    30
    lbs
    40
    lbs

Enter your stats to calculate your Sets & Reps