Dr. Ahmed The incline hammer strength press is an excellent chest exercise for a solo lifter, a beginner, or a sportsperson recovering from a shoulder injury.
The machine’s incline bench press, like the barbell incline bench press, is used to strengthen the chest muscles.
The pectoralis major (chest muscles), anterior deltoid (shoulders), triceps brachii, and biceps brachii (arm muscles) are the muscles that are specifically worked during a hammer press.
To perform the pressing movement pattern with an emphasis on isolating the chest, one would use an incline machine bench press.
A machine’s fixed movement pattern makes it easier to separate particular muscle groups.
If you are exercising for hypertrophy, it is best to add the machine incline bench press toward the end of your chest session. It is after you have used other compound variations to work your push muscles.
Purpose of Incline Hammer Strength Press
The purpose of the incline press is to focus more of the exercise on the upper pecs. The main benefit of performing incline presses is the development of the upper pectoral muscles.
You engage your shoulders more when the bench is inclined (15 to 30 degrees), as it is similar to a shoulder press.
A common area for injury when using a flat bench is your rotator cuff. This is because it is less stressful during this exercise due to the angle of the bench.
How to use the Incline Bench Press: Step by Step . . .
The following are the steps to take when using an incline hammer strength press.
- On an inclined bench, recline. Make sure the incline of the bench is positioned at 15 to 30 degrees. Anything above 30 degrees works primarily on the anterior deltoids (shoulders). Your elbows should form a 90-degree angle for your grip.
- Your palms should be facing away from you as you grasp the bar with a shoulder-width grip. As you raise the bar from the rack, keep your arms locked and hold it straight above your head.
- Make sure your shoulder blades are slightly retracted if you’re experiencing pain in the shoulder joint itself, especially at the front, and work to keep your shoulder girdle “packed.”
- Come down gradually as you inhale until the bar is an inch from your chest. The bar should always be in line with your upper chest. Your arms ought to be tucked into your sides at a 45-degree angle.
- At the bottom of this movement, hold this position for one count before pushing the bar back up to your starting position with a strong exhalation. Come down gradually and lock your arms.
- Place the bar back on the rack after 12 repetitions.
- Complete five sets in total, increasing the weight after each set.
Pros of Using an Incline Hammer Strength Press
- Simple to learn.
There isn’t much to learn about the machine chest press besides moving the handles forward, aside from adjusting the seat and weight.
Since there is little to no learning curve, you can start training right away and get a good workout.
- Pay attention to the muscles used.
The chest press handles technique and stabilization, so you can concentrate on the muscles you worked. When balance is not a concern, you can exert more effort, which is good for muscle growth.
- No need for a spotter.
Safe bench pressing entails using safety racks or a spotter to catch the bar if you falter during a rep or have an accident.
The chest press machine is a secure alternative if your gym lacks safety racks and you can’t get a spotter.
- Reduce the starting weight.
The lightest barbell available in many gyms weighs 20 kg (45 lb). Very few people can start their bench press training with that kind of weight on day one.
On the other hand, chest press machines frequently let you increase the weight in smaller increments, going as light as a few kilograms or pounds.
- More command.
Certain circumstances necessitate greater movement control. For instance, when you are recovering from an injury to your shoulder joint or pectoral muscles.
In this situation, the stability of the chest press can assist you in maintaining the desired movement path.
- Basic drop sets.
Finally, performing drop sets is a cinch with the machine chest press. You don’t need to remove the weight pieces from the ends of the bar.
You probably won’t even have to get out of your chair. When you want to work your muscles to their maximum capacity in a short period, this makes things a lot easier.
Cons of using an Incline Hammer Strength Press:
- One size doesn’t fit all.
Although most chest press machines allow for seat height and horizontal position adjustments, there isn’t much you can do if your body still doesn’t fit comfortably inside the machine.
Because you won’t be able to use good form and your joints and muscles won’t be loaded accurately, using an improperly fitted machine can increase your risk of injury.
- No instruction in stabilization.
The stability of the chest press has a double-edged effect: while it allows you to concentrate more on your main muscles, it also makes it easier for your secondary, supporting, and stabilizing muscles (such as your rotator cuffs) to do their jobs.
Depending on your objectives, this might not matter all that much to you, but it will eliminate some lifting or applying force to loose or unstable objects in practice.
- Interfere with shoulder training.
Because it engages more of the anterior deltoids (shoulders), if you train your shoulders the next day or in the same training session, your performance may suffer.
Key points
- Chest presses can be added to your routine two to three times per week.
- Consider working with a spotter or a personal trainer if you’re new to weightlifting. They will assist you in getting started and will ensure that you are performing the exercise correctly.
- To stay safe and avoid injury, perform the chest press with care and caution.
- Speak to your doctor if you have any injuries or medical conditions that may interfere with your routine.
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