Hammer Bench Press

Overall chest

Coach's Tips

If bench press using barbells and dumbbells was difficult, it is a workout that can be easily targeted by machines. Use your chest muscles more than your arms!

How to

Starting Position

1. Lie face up on a flat bench with your feet flat on the ground. 2. Hold the barbell with an overhand grip with your hands slightly wider than shoulder-width apart. 3. Unrack the barbell and bring it over your chest.


1. Inhale and slowly lower the barbell towards your chest, making sure to keep your elbows tucked in. 2. Once the barbell touches your chest, pause and then exhale as you press the barbell up until your elbows are straight.

Breathing Technique

1. During the lowering phase, inhale deeply and keep your core engaged. 2. During the pressing phase, exhale as you press the barbell up.


1. Make sure to keep your back flat against the bench throughout the entire exercise. 2. Make sure to keep your wrists straight and elbows tucked in. 3. Don_ lock your elbows when the barbell is in the top position. 4. Don_ bounce the barbell off your chest.

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