How to do hammer bench press

Coach's Tips

If performing the bench press with barbells and dumbbells posed challenges, this machine-assisted workout can effectively target those muscles. Focus on engaging your chest muscles more than your arms!

Start Position

1. Lie flat on your back on a bench, ensuring your feet are firmly planted on the floor.

2. Grasp the barbell using an overhand grip, with your hands slightly wider than shoulder-width.

3. Lift the barbell off the rack and position it above your chest.

Proper Form

1. Breathe in and steadily lower the barbell toward your chest, maintaining elbows close to your body.

2. When the barbell contacts your chest, pause briefly, and then exhale while pressing the barbell upward until your elbows are fully extended.

Breathing Technique

1. Inhale deeply during the descent phase, keeping your core activated.

2. As you press the barbell upward, exhale.

Precautions

1. Ensure your back remains in contact with the bench for the duration of the exercise.

2. Keep your wrists straight and elbows close to your body.

3. Avoid locking your elbows at the peak position of the barbell.

4. Ensure the barbell does not bounce off your chest.