Hammer Strength Bench Press 101 Video Tutorial
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Overview
The Hammer Strength Bench Press is a strength training exercise designed primarily to target the chest muscles while also engaging the shoulders and triceps as secondary muscle groups. Utilizing a machine, this exercise allows for a controlled movement pattern, enabling users to lift heavy weights safely while reducing the risk of injury. The design of the Hammer Strength machine provides a natural arc for the arms, promoting optimal muscle activation and allowing for a focused workout. Ideal for both beginners and experienced lifters, the Hammer Strength Bench Press is an effective addition to any upper body strength training routine.
How to Perform
Begin by sitting at the end of the bench, then lean back until your back is flat against it. Adjust the handles so they are slightly lower than shoulder height, similar to the bar position in a traditional bench press.
Place your palms firmly on the handles, ensuring a secure grip. Take a deep breath and engage your core, pulling your shoulder blades together to stabilize your upper body against the bench.
As you exhale, push the handles away from your chest, fully extending your arms while maintaining the retraction of your shoulder blades to keep your shoulders in a safe position.
Lower the handles back to the starting position in a controlled manner, inhaling as you do so.
Continue this pressing motion for the desired number of repetitions, focusing on maintaining proper form throughout the exercise to maximize muscle activation in the chest while also working the shoulders and triceps.
After completing your set, take a moment to stretch your chest and shoulders to enhance flexibility and recovery.
Tips
Many lifters prefer using a grip without the thumb when utilizing the Hammer Strength Bench Press. This grip can enhance the engagement of the chest and triceps, as it allows for better tension without the need to grip excessively.
Conversely, gripping the handles firmly may enhance a concept known as “irradiation,” which can lead to increased stability in the shoulders, providing additional support during the exercise.
Throughout the movement, ensure that your shoulder blades are held together to keep the shoulders in a secure position, minimizing the risk of injury.
Visualize the motion as pushing your body away from the weights rather than merely pushing the weights away, which can help maintain proper form and focus on the targeted muscles.
If you experience discomfort in the front of your shoulder, make sure your shoulder blades are slightly retracted, and aim to keep the shoulder girdle stable and secure.
It’s essential to engage your core muscles to prevent excessive arching of your lower back, promoting a safer lifting posture.
Keep your feet flat on the ground throughout the exercise and avoid any movement in your lower body to maintain stability and control during your set.
How Not to Perform
Avoid Excessive Grip Pressure: Don’t squeeze the handles too tightly, as this can lead to unnecessary tension in the arms and shoulders, distracting from the primary focus on the chest. Instead, maintain a comfortable grip.
Don’t Let Your Shoulders Hunch: Prevent your shoulders from rising towards your ears. Always keep your shoulder blades retracted and pressed against the bench to ensure they remain in a safe and stable position.
Avoid Overextending: Don’t lock your elbows at the top of the movement. Fully extending your arms can place undue stress on the joints. Instead, keep a slight bend in your elbows to maintain tension on the chest muscles.
Don’t Rush the Movement: Avoid performing the exercise too quickly or using momentum. Focus on a slow, controlled motion to enhance muscle engagement and prevent injury.
Avoid Arching Your Lower Back: Don’t let your lower back excessively arch during the lift, as this can lead to strain and injury. Engage your core to maintain a neutral spine throughout the exercise.
Don’t Neglect Foot Placement: Avoid lifting your feet off the floor or resting them on the bench. Keep them flat on the ground to ensure stability and prevent shifting during the lift.
Don’t Focus on Lifting Heavy Weights: Avoid the temptation to lift heavier weights than you can control. Instead, choose a weight that allows you to maintain proper form and focus on the target muscles effectively.
Don’t Use Incorrect Body Positioning: Ensure your back is flat against the bench and your head is supported. Avoid any twisting or turning of your torso during the lift to maintain alignment and prevent injury.
Don’t Forget to Breathe: Avoid holding your breath during the exercise. Ensure you inhale as you lower the handles and exhale as you press them away to maintain proper oxygen flow and energy levels.
Avoid Distractions: Stay focused on your form and the muscles being worked. Don’t allow distractions from your surroundings to interfere with your concentration on the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
