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Machine Incline Chest Press Hammer Grip

Equipment: Machine

Machine Incline Chest Press Hammer Grip
Primary Muscles
  • Pectoralis Major Clavicular Head
Synergistic Muscles
  • Deltoid Anterior
  • Pectoralis Major Sternal Head
  • Triceps Brachii

The machine incline chest press with a hammer grip targets the upper chest, shoulders, and triceps. Here’s how to do it:

  1. Adjust the seat and backrest of the machine so that the handles are level with your upper chest.
  2. Sit down and grip the handles with a neutral grip (palms facing each other).
  3. Press the handles forward and upward until your arms are fully extended.
  4. Pause briefly at the top, then slowly return the handles to the starting position.
  5. Keep your back against the backrest and core engaged throughout the movement.
  6. Repeat for the desired number of repetitions.

Introduction

The "Machine Incline Chest Press Hammer Grip" exercise targets the chest muscles specifically focusing on the outer portion (the clavicular head of the pectoralis major). This exercise improves upper body strength and enhances muscle tone. It's particularly effective for individuals seeking a well-defined and proportioned chest, as it helps in sculpting the outer chest muscles compared to traditional grip exercises.

Muscles Worked

  • Primary: Chest (Pectoralis Major), Shoulders (Deltoids)
  • Secondary: Triceps, Biceps, Core

How to Do It (Step-by-Step)

  1. Sit on a machine-incline chest press with a hammer grip (palms facing each other), feet flat on the floor, and back firmly against the seat pad. Adjust the incline to your preferred angle (usually around 30 degrees).
  2. Hold the handles and slowly push them forward, extending your arms fully without locking your elbows.
  3. Keep your shoulders down and back throughout the movement, maintain a tight core, and breathe normally. Avoid swinging or using momentum.
  4. Tip: To minimize strain on your wrists, ensure you have a firm grip and keep your wrist neutral during the exercise.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

For seamless progression in your workouts, consider using Auto Progression!

To optimize your rest periods between sets, utilize the handy Rest Timer feature.

Form Tips

  • Maintain a tight grip on the handles to ensure proper control throughout the movement.
  • Sit back slightly into the machine, keeping your back flat against the pad and core engaged.
  • Bring the handles together slowly and under control, fully extending your arms at the top of the press motion.

When to Use It

  • Building upper chest mass and definition
  • Strengthening the stabilizer muscles in the shoulders
  • Enhancing power for pushing movements like a push-up or bench press
  • To track your workout history, visit Workout History
machine incline chest press hammer grip - Frequently Asked Questions
Common questions about machine incline chest press hammer grip to optimize your training.

Using a hammer grip targets the outer portion of your chest, adding more definition and improving overall muscular balance.

Set the machine to an incline between 30-45 degrees. This targets the upper chest muscles effectively.

Perform 3-4 sets of 8-12 repetitions for each set, depending on your fitness level and goals.

Keep your elbows slightly bent at a 90-degree angle, bring the handles together over your chest, and slowly return to starting position.

Start with a weight that allows you to perform the desired number of repetitions with proper form. Gradually increase weight as needed.

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