The hammer strength decline press is an effective exercise to include in your upper body workout routine. The exercise works your pectorals, anterior deltoid, and triceps.
You will require a hammer strength machine to perform this exercise. While performing this workout, maintain good posture so that you avoid causing injuries.
If you experience pain while performing the routine, stop immediately.
How to do the hammer strength decline press:
- Start by adjusting the top part of the seat so that it declines. This makes it easier for you to move the handles to your chest. Load the machine with weights that are in line with your fitness needs.
- Sit on the seat of the machine ensuring that your back is flat against the seat rest.
- Grab the bench handles with both hands then fully extend your arms forward. Exhale as you do this.
- Pause then pull the handles backward so that your elbows are almost at the sides of your shoulder. This is a complete rep. Ensure that the movement is slow and controlled.
- Repeat 10 to 15 times for 3 to 5 sets.
WHAT MUSCLES DOES THE HAMMER STRENGTH DECLINE PRESS WORK?
PECTORALS
The hammer strength decline press works to build and strengthen your pectoral muscles. However, the workout mostly targets the lower part of your chest.
Having a strong chest is beneficial to daily activities such as holding or carrying heavy objects. Additionally, your breathing significantly improves.
ANTERIOR DELTOID
The exercise strengthens your anterior deltoid muscles. This is because you engage your arms by pushing them forwards and backward.
Moreover, the ability of the exercise to grow and strengthen your pectorals has an impact on your shoulder joints. For instance, the pectorals stabilize the shoulder joint.
TRICEPS
The technique also engages your triceps. This is because you use your arms throughout the entire exercise. Strong triceps also stabilize your shoulder joints and enhance flexibility.
Furthermore, the exercise helps in losing underarm fat, hence toning your arms.
MIDDLE BACK
The hammer strength decline stretches and strengthens your middle back. As a result, your posture improves. Good posture minimizes the risk of developing back pain.
HAMMER STRENGTH DECLINE PRESS BENEFITS
PROMOTES UPPER BODY STRENGTH
The exercise grows and strengthens your chest muscles. This promotes upper body strength. Strong pectorals enable you to perform daily life activities that involve lifting and pushing with minimal strain.
Besides, your performance of upper body workouts significantly improves. For instance, you are able to do the bench press more comfortably.
IMPROVES BREATHING
As mentioned earlier, the exercise targets your chest muscles, which attach to your ribs. As a result, your ribs expand as your pectorals grow. This promotes deeper breaths.
BREAST SUPPORT
The hammer strength decline press is also suitable for ladies since it works the chest area. The exercise grows the muscles around your breast tissues.
This provides support and more lift. Consequently, your appearance improves.
IMPROVES POSTURE
The routine plays a vital role in improving your posture. This is because the exercise works your middle back. Good posture promotes back relief and improves digestion.
ALTERNATIVES TO HAMMER STRENGTH DECLINE PRESS
BENCH PRESS
The bench press is an awesome alternative since it also works your pectorals, triceps, and anterior deltoid. You will require a bench and a barbell to perform this exercise.
If you do not have anyone to spot you, you will need a barbell rack. Do not use weights that are too heavy since they can strain your muscles.
How to do bench press:
- Start by lying on the bench. Your body should be below the barbell rack. Your face should face the ceiling.
- Press your feet firmly on the floor and keep your shoulder blades together.
- Grip the bar with both hands. Your hands should be shoulder-width apart.
- Remove the bar from your chest then lower it in a slow and controlled motion till it touches your chest. Do this while inhaling.
- While exhaling, push the bar back up. Do this while exhaling.
- Perform 15 reps for 3 sets.
INCLINE PUSH-UP
The incline push-up also targets your chest muscles. You will require a bench to execute this exercise. Alternatively, you can improvise by using a box or a bed.
How to do the incline push up:
- Start by standing in front of the bench or box. Squat down then position your hands, shoulder-width apart on the bench.
- Then align your body in a plank position. Ensure that your straight from your head to your toes.
- Slower lower your body towards the bench by bending your arms.
- Pause for a while then extend your arms to raise your body back up.
- Perform 15 repetitions for 3 sets.
HAMMER STRENGTH DECLINE MISTAKES TO AVOID
PERFORMING SWINGING MOTIONS
Performing swinging motions while performing this exercise is very dangerous. This is because you can lose control and cause injury.
Avoid using momentum since it prevents the exercise from working the targeted muscles. Instead, perform the routine in a slow and controlled motion.
Additionally, control your breathing to enhance your experience.
LIFTING TOO HEAVY
Lifting too heavy is counterproductive. Avoid loading too much weight on the hammer strength machine. This can result in injuries and strain your muscles.
Instead, load the machine with weights that you can endure.
ARCHING YOUR BACK
Arching is your back is a common mistake while performing the hammer strength decline press. This results in too much stress and tension in your back muscles.
Furthermore, you might injure yourself. Avoid this by ensuring that your back lies flat on the seat.
CONCLUSION
The hammer strength decline press is a great exercise to strengthen your upper body, particularly your chest.
Ensure that you engage with your fitness trainer while performing the technique since it can be complex. Maintain good posture throughout the entire exercise to avoid injuries.
Avoid performing the exercise if you have back or shoulder pain since it can accelerate the existing problem.
Performing the hammer strength decline press correctly and consistently will reward you with a strong and well-sculpted upper body.
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