Hammer Strength Bench Press is a barbell bench press variation used to mainly develop and strengthen the pectoral muscles (chest) and target the shoulder and upper arm muscles.
By now it is pretty obviously that some workout names do not reflect the workout technique, a good example is this workout, no hammers will be used here just a weighted machine called a hammer strength.
For a buff chest and hypertrophy purposes, then this workout is just what this doctor is recommending. It engages your pectoral muscles and activates the muscles facilitating development.
HOW TO DO HAMMER STRENGTH BENCH PRESS PROPERLY
Adding weights to the machine should be purely based on your level of muscle strength and endurance and not on the thought of ‘how hard can it be’. You can easily get hurt if you use more weights than you can press.
With a number of variation for this exercise, laying on a bench gives the chest muscle a great chance of developing because you work against gravity.
In case of injuries or immediate assistance, have your trainer/gym instructor guide you through the workout.
- Flatten the workout bench and lie down facing up and make sure that the grip bars are below your mid chest area. Keep feet well-grounded on the floor.
- Place both hands on the grip bars and brace your core. This is your starting position.
- Inhale and squeeze your shoulder blades together and then press the grip bars to full extension as you exhale. Push your chest out to activate the pectoral muscles.
- Hold the position then lower the grip bars back to your starting position as you maintain a controlled breathing pattern.
- Do the motion in a slow and controlled movement to activate the primary muscles. Remember not to lock your arms when you reach full extension and avoid flaring your elbows when doing the press movement.
- Do 2 reps of 10-12 reps. You can do more sets or reps.
WHAT MUSCLES DO HAMMER STRENGTH BENCH PRESS WORK
PECTORAL MUSCLES
The pecs of the chest has two parts, the pectoralis major and the pectoralis minor. The pectoralis major, as from its name, is the larger muscle of the two and covers most part of the chest.
The muscles help in adduction and internal rotation of the arm on the shoulder joint. The muscles activate when you press the grip bar, which helps to develop and strengthen them in due time.
Hypertrophy is achieved when chest muscles are constantly engaged and activated when doing the workout.
DELTOID MUSCLES
The shoulder muscles cannot be left behind on this workout because the muscles help stabilize and protect the shoulder joint when doing the press motion.
The anterior (front) deltoid helps to rotate the arm inward (lifting up your arm) making it the most engaged part of the deltoid muscles.
TRICEPS
In an overhand grip, the arm flexors are positioned in a way that prompts the use of the triceps muscle when doing a movement.
When pressing the grip bar with an overhand grip, you are activating the triceps muscle and greatly engaging it with the technique.
HAMMER STRENGTH BENCH PRESS BENEFITS
CONTRACTING AND DEVELOPING THE MUSCLES
It is no lie that most workout enthusiasts and athletes feel like they are on top of the world when they have well-defined and toned chest muscles. They have worked for it through sweat and internal tears to get that well-structured chest.
Hammer Strength Bench Press makes you work for it because it guarantees muscle contraction and development in no time.
Consistency is key.
ARM MUSCLE DEVELOPMENT AND STRENGTHENING
Your arms do the work of lifting and stabilizing the strength machine. This helps with arm muscles engagement and development.
Pressing the grip bar works to activate your arm muscles and facilitate rapid growth especially if you progressively add weights.
INTACT WEIGHTS AND SAFE EQUIPMENT
Using equipment that completely rely on your strength to keep you safe can be scary. You may have seen videos of guys almost crushing their chest with weights because the muscles began to give in and the weights became too heavy.
With the hammer strength machine, the weights and bars are safely secured on the machine and this make it easier and safer to us.
ALTERNATIVES TO HAMMER STRENGTH BENCH PRESS
INVERTED ROW
With quite a long list of variations for Hammer Strength Bench Press, we can go for a workout that serves the same purpose but with no weights to add or adjust.
Your body weight is what you will use and you can try this workout at home too.
How to do it:
- Set a barbell on a firm squat rack or a bar fixed on a wall specifically for inverted row exercise.
- Lie under the bar facing up with the bar directly below your lower chest area.
- Grip the bar in an overhand grip and lift yourself off the ground with arms extended out. Maintain a straight line with your body and keep a neutral spine. This is your starting position
- Tighten your core, exhale and pull your chest towards the bar by bending your arms and squeezing your shoulders together.
- Hold the position and inhale as you lower yourself back to your starting position.
- Do the movement in a controlled motion to maintain a smooth breathing pattern.
- Do 2 sets of 8-10 reps
HAMMER STRENGTH BENCH PRESS MISTAKES TO AVOID
LOCKING OF THE ELBOWS
Locking of the elbows when arms are fully extended breaks focus and tension from the muscles, which can harm your elbows considering there is shift in weight distribution.
Keep elbows slightly bent when arms are extended.
SHOULDER DISCOMFORT
This may be due to the position your shoulders are in when pressing the weights. Always remember to squeeze together the shoulders muscles to create stability and stop the discomfort.
But if the pain is persistent and increasing, stop the workout and consult your trainer/gym instructor.
CONCLUSION
The gym can be a place of terror and beauty all at the same time. Consistency in working out your chest area helps you develop muscles that are both protective pleasing all at the same time
Do not shy off from trying Hammer Strength Bench press if you want to develop and strengthen your chest and shoulder muscles.
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