Chest press on machine with hammer grip (inclined)

Exercise overview

Primary muscle group: Chest

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 34

Average per rep (lbs)*: 76

Description: Position Yourself: Stand in front of an incline bench, holding a dumbbell in each hand with your palms facing each other. Sit Down: Sit on the edge of the bench and lean back, placing the dumbbells on your thighs. Raise the Dumbbells: In an explosive motion, press the dumbbells up above your chest. Hold and Squeeze: Once the dumbbells are at the top, hold for a brief count and squeeze your chest muscles. Lower the Dumbbells: Slowly return the dumbbells to the starting position on your thighs. Repeat: Perform the exercise for the desired number of reps and sets.

Exercise ID: 00161

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Chest press on machine with hammer grip (inclined)

Exercise tips and tricks

Optimal Seat Position: Adjust the seat height so the handles are level with the mid-chest. This alignment ensures maximum engagement of the upper pectoral muscles.
Controlled Movements: Focus on a slow, controlled motion rather than speed. This increases muscle activation and reduces the risk of injury.
Full Range of Motion: Extend your arms fully but avoid locking your elbows at the top of the movement to maintain tension in the chest. Lower the handles until they almost touch your chest, ensuring a full stretch.
Grip Variations: Switching between different grips can target various parts of your chest. Experiment with a neutral grip to shift the focus and stimulate your muscles differently.
Pre-Exhaustion Technique: To maximize chest engagement and fatigue, perform a set of chest flyes or push-ups before doing the hammer chest press. This pre-exhausts the muscles, making the press more challenging and effective.
Engage Core Muscles: Maintain a tight core throughout the exercise to improve stability and form. This also helps prevent undue strain on your lower back.
Breathing Patterns: Inhale as you lower the weight, and exhale as you press it away. Proper breathing supports better performance and muscle endurance.
Spotter Assistance: If you're lifting heavy, consider having a spotter nearby to assist with the final repetitions. This can help push your limits safely.

Exercise overview

Exercise tips and tricks

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