Hammer Strength Chest Press

Starting position

1. Adjust the seat so the handles line up with the middle of your chest.
2. Sit down with your back and hips pressed against the pad, feet on the floor slightly wider than your hips.
3. Pull your shoulder blades back and down so your chest is slightly open.
4. Take the handles with a neutral or overhand grip (depending on the model), keeping your forearms in line with the levers.

Execution

1. Exhale and press the levers forward along their path until your arms are almost straight.
2. At the top keep your shoulder blades on the pad — don't let your shoulders roll forward.
3. Inhale and bring the handles back slowly, over 2–3 seconds, until you feel a light stretch in your chest. Elbows travel back and slightly down, not straight out to the sides.
4. Don't let the plates rest on the stops between reps — keep tension on the muscles.

Common mistakes

• Seat set too high or too low — the shoulders take over and the chest works less.
• Back coming off the pad — the torso joins in and you lose control of the movement.
• Snapping the elbows into lockout — the load shifts from the muscles to the joints.
• Going too deep — the shoulder joint gets overstretched under load.

Beginner tips

• Start with a light load on each side and add weight once every rep comes with 1–2 reps to spare.
• If the machine allows it, try one arm at a time — it makes it easier to feel your chest working.
• Do a warm-up set with minimal weight first to check the seat setting.

Alternatives

• Flat Dumbbell Bench Press — similar chest work with free weights
• Flat Bench Smith Machine Press — fixed path, easy to adjust the weight
• Push-Ups — the same movement with no equipment