How To Do Hammer Strength Shoulder Press Properly   

You can work out shoulder presses in different ways, but try the hammer strength shoulder press workout if you want to get the most out of this exercise.

This type of shoulder press primarily targets the shoulders and works the chest, triceps, and anterior deltoids. And it’s also a great way to improve your strength and power.

To do hammer strength shoulder press properly, you’ll need a hammer strength machine. The machine imitates the normal movement of your body and will help build physical strength and strengthen your muscles.

 HOW TO DO HAMMER STRENGTH SHOULDER PRESS PROPERLY

  • Adjust the seat to the height you desire and also set the weight to a comfortable level for you.
  • Sit and rest your head against the seat pad. Ensure your chin is neutral and your back is flat against your seat. Also, put your feet flat on the floor and the handles outside your shoulder width.
  • Hold on to the handles with your body upright, inhale and then exhale as you extend your arms. Push the weight until your elbows are slightly bent. You can do hammer strength shoulder press with both arms simultaneously, or you can do it one arm at a time.
  • Bring the handles back to the ears’ height slowly; this allows you to control the weight resistance.
  • If you’re doing it one arm at a time, then do precisely as described above except with one arm at a time. You can alternate arms (do one set of 10 reps with one arm, then another set of 10 reps with the other arm). Else you can do one arm at a time (10 reps with one hand and then 10 reps with the other).

WHAT MUSCLES DO HAMMER STRENGTH SHOULDER PRESS WORK?

During this exercise, four muscles work together: the anterior deltoid, the medial deltoid, the posterior deltoid, and the trapezius.

These muscles work to lift and move the weight. The hammer strength shoulder press primarily works anterior and medial deltoids.

ANTERIOR DELTOID

The anterior deltoid is the muscles on the front of the shoulder. You use them when moving your arm forward. For example, you use this muscle when reaching for things on shelves.

They attach to the collarbone (clavicle) and the shoulder blade. When you push the handles of the hammer strength machine the weight stack moves up. This motion causes the anterior deltoid muscles to contract.

MEDIAL DELTOID

Medial deltoid muscles, also known as lateral deltoid or middle delts, are located inside your shoulder. They handle shoulder abduction or moving the shoulder away from the body.

The medial deltoid muscle also helps stabilize your shoulder joint by pulling it down and back.

It also helps to lift the arm and rotate it inward. Medial deltoid attaches to the shoulder blade, collarbone, and humerus (the bone from the arm to the elbow).

 POSTERIOR DELTOID

The posterior deltoid is a muscle that belongs to the group of superficial muscles and is at the back of your shoulder.

It helps in rotating and extending your arm, but it also provides some help in flexing your arm as well. This muscle originates from the spine of the spatula and attaches to the humerus.

The hammer strength shoulder press mainly involves extending your arms exercising the Posterior deltoid. When you exercise this muscle, you build strength and endurance.

TRAPEZIUS

The trapezius is a big, diamond-shaped muscle that extends from the neck to the lower back. This muscle is among the most critical muscles for shoulder stability and strength. It also helps with breathing and head movements.

Exercising this muscle increases spine strength and improves your posture, reducing back pain.

TRICEPS

The triceps muscles are located on the back of your arm. They are the muscles that extend your elbow joint. They are also responsible for bending the elbow and rotating the forearm.

Exercising these muscles will increase shoulder strength and stability, leading to motion and flexibility improvement.

 BENEFITS OF HAMMER STRENGTH SHOULDER PRESS EXERCISE

Hammer Strength Shoulder Press targets shoulder muscles. Here are some benefits that come with this exercise if done correctly:

  1. INCREASED STRENGTH AND MUSCLE MASS IN THE SHOULDER MUSCLES

Since this exercise deals a lot with shoulder movements, it helps tone the muscles, increasing strength. Also, the resistance offered by the weights on the machine helps build muscles and increase endurance.

  1. 2. IMPROVED SHOULDER MOBILITY AND RANGE OF MOTION

Hammer strength shoulder press is a more functional exercise that better simulates real-life movements. This is because it works muscles responsible for extending, lifting, and rotating.

As a result, it improves mobility and range of motion and also helps reduce muscle injury.

  1. ENHANCED STABILITY IN THE SHOULDER JOINT

The stability of the shoulder joint determines the normal shoulder function, hence the need to exercise this muscle. By exercising the shoulder muscles, you can prevent joint stiffness, injured muscles, and degenerative joint disease.

ALTERNATIVES TO HAMMER STRENGTH SHOULDER PRESS

If you’re looking to work the same muscles but with a different workout, we got you covered. Here are some hammer strength shoulder press alternatives:

BARBELL SHOULDER PRESS

This is an excellent workout to do to build your upper body muscles.

The muscles targeted in the barbell shoulder press are the same as in the hammer strength shoulder press.

How to do Barbell shoulder press:

  • Load your barbell with your desired weight
  • Stand in front of the barbell
  • Inhale, then lift the barbell and put it on your upper chest.
  • Tighten your core and with your hands facing up, press the barbell overhead. Exhale.
  • Bring the barbell back to your chest and overhead again with your back muscles engaged.
  • Repeat this until you reach your desired reps.

PUSH-UPS

Push-up is one of most common exercises for beginners because it’s simple and effective. It targets the upper body muscles in the chest, arms, and shoulders. It also strengthens the core muscles in your abs, back, and hips.

How to do push-ups:

  • Get down on your hands and knees and place your hands slightly wider than your shoulders.
  • Extend your legs behind and lower your body until your chest almost touches the floor.
  • Pause on that position for a few seconds before pushing yourself back up.
  • Repeat.

HAMMER STRENGTH SHOULDER PRESS MISTAKES TO AVOID

OVEREXTENDING YOUR ARMS

Ensure that your hands are slightly bent and avoid overly stretching them. This prevents resting at the top and helps keep the tension you need to achieve a perfect out.

AVOID ARCHING YOUR BACK

Arching your back throws your body out of alignment. This can cause balance and injury problems. To perform this exercise correctly, maintain the correct posture.

PUSHING YOUR HEAD INTO THE SEAT PAD

Pushing your head into the seat pad may appear to be an excellent strategy to increase the force required to push the weight. However, it’s not encouraged because it might lead to significant health problems with your neck in the long run.