pectoralsmachine
hammer strength flat bench press
hammer strength flat bench press is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Adjust the seat so the handles sit at mid-chest height, keep your back flat against the pad, and plant both feet on the floor.
Step 2. Grip the handles firmly, brace your core, keep your chest up and shoulders set, and support the starting load.
Step 3. Exhale and press the handles forward until your arms are nearly extended without locking the elbows, driving through the chest.
Step 4. Pause briefly at the end and squeeze the chest while keeping the shoulder blades stable; avoid shrugging.
Step 5. Inhale and return the handles under control to the start, allowing a full chest stretch before repeating.
Muscles & body parts
Primary muscles
pectorals
Secondary muscles
tricepsshoulders
Primary body parts
chest
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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