Hammer Strength Machine Incline Bench Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Hammer Strength Machine Incline Bench Press is a highly effective exercise designed to target the chest muscles while also engaging the shoulders as secondary muscle groups. Utilizing a specialized machine, this exercise provides a stable platform for lifting, allowing users to focus on pushing through the chest while minimizing strain on the shoulders and back. The incline angle of the bench enhances upper chest development, making it a valuable addition to any strength training routine. This machine-based exercise is particularly beneficial for beginners and those recovering from injuries, as it offers controlled movement patterns and adjustable resistance levels.
How to Perform
Begin by taking a seat at the incline bench, ensuring that your back is flat against the support. Adjust the handles so they are positioned slightly below shoulder height to align with a traditional bench press stance.
Place your palms firmly on the handles, maintaining a neutral grip. As you prepare, take a deep breath and engage your core muscles while retracting your shoulder blades, creating a stable base on the bench.
As you exhale, push the handles upward until your arms are fully extended, focusing on using your chest muscles while keeping your shoulder blades engaged throughout the movement.
Inhale as you lower the handles back to the starting position, ensuring that you maintain control and proper form.
Continue this motion for the desired number of repetitions, concentrating on a smooth and steady rhythm to maximize the effectiveness of the exercise and ensure safety.
After completing your sets, take a moment to stretch your chest and shoulder muscles to enhance flexibility and prevent tightness.
Tips
Many lifters prefer using a thumbless grip on the Hammer Strength Machine Incline Bench Press, as this technique can help maintain continuous tension on the chest and triceps without the need to grip the handles too tightly.
Alternatively, gripping the handles firmly can enhance a concept known as "irradiation," which contributes to improved stability in the shoulders.
Make sure to keep your shoulder blades retracted throughout the movement to protect your shoulder joints and maintain proper alignment.
Visualize the action as if you're pushing your body away from the weights, rather than simply pushing the weights away from you; this mindset can enhance your form and engagement.
If you experience discomfort in the front of the shoulder joint, ensure your shoulder blades are slightly drawn back and maintain a "packed" shoulder girdle for added support.
It's crucial to engage your core muscles, keeping tension in your abdomen to prevent excessive arching of the lower back during the exercise.
Keep your feet flat on the ground and maintain a stable lower body throughout the set to promote balance and control while executing the movement.
How Not to Perform
Avoid Overextending the Arms: Do not push the handles too far past the point of extension, as this can place unnecessary strain on your shoulder joints. Aim to fully extend your arms without locking out the elbows.
Don’t Arch Your Back: Keep your lower back pressed against the bench. Excessive arching can lead to lower back strain and compromise your form. Engage your core to maintain stability.
Avoid Flaring the Elbows: Do not allow your elbows to flare out excessively to the sides during the press. Keep them at a slight angle closer to your body to protect your shoulders and better target the chest muscles.
Don’t Neglect Your Feet: Avoid lifting your feet off the ground or positioning them awkwardly. Keeping your feet flat and stable helps maintain balance and supports proper lifting mechanics.
Avoid Using Momentum: Refrain from using your body to push the weights. Focus on controlled movements; using momentum can lead to improper form and increased risk of injury.
Don’t Grip Too Tightly: While it's important to maintain control, avoid gripping the handles excessively tight, which can lead to unnecessary tension in your forearms and detract from engaging your chest.
Don’t Rush the Reps: Avoid performing the exercise too quickly. Take your time with both the lifting and lowering phases to ensure you are fully engaging the target muscles and maintaining control.
Don’t Ignore Discomfort: If you feel sharp pain or discomfort in your shoulders or any other joints, stop immediately and assess your form. Ignoring discomfort can lead to injuries.
Avoid Distractions: Stay focused during your sets and avoid engaging in conversations or looking around. Concentration will help you maintain proper form and get the most out of your workout.
Don’t Skip Warm-Up: Neglecting to warm up your chest and shoulders before starting can increase the risk of injury. Always include a proper warm-up to prepare your muscles for 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.
