What To Know
- The bench press and hammer strength press are two of the most popular chest exercises in the gym.
- If you are a beginner or have shoulder problems, the hammer strength press is a safer and more suitable option.
The bench press and hammer strength press are two of the most popular chest exercises in the gym. Both exercises have their own unique benefits and drawbacks, and the best choice for you will depend on your individual fitness goals.
What is the Bench Press?
The bench press is a compound exercise that works multiple muscle groups in the chest, shoulders, and triceps. It is performed by lying on a bench with a barbell held over your chest. You then lower the weight to your chest and press it back up to the starting position.
What is the Hammer Strength Press?
The hammer strength press is a machine-based exercise that isolates the chest muscles. It is performed by sitting in a machine with your hands on two handles that are positioned at shoulder height. You then push the handles forward until your arms are fully extended.
Bench Press vs. Hammer Strength: Which is Better?
The bench press and hammer strength press are both effective exercises for building chest muscle. However, there are some key differences between the two exercises that make one more suitable for certain individuals than the other.
Bench Press
- Pros:
- Compound exercise that works multiple muscle groups
- Can be loaded with more weight than the hammer strength press
- Allows for a greater range of motion
- Cons:
- Can be hard on the shoulders
- Requires a spotter for safety
- Not suitable for beginners
Hammer Strength Press
- Pros:
- Isolates the chest muscles
- Can be used by beginners
- Safe and easy to perform
- Cons:
- Not as effective for building overall strength
- Limited range of motion
- Can be difficult to load with heavy weight
Which Exercise is Right for You?
The best exercise for you will depend on your individual fitness goals. If you are looking to build overall strength and mass, the bench press is a better choice. If you are a beginner or have shoulder problems, the hammer strength press is a safer and more suitable option.
How to Perform the Bench Press
1. Lie on a bench with your feet flat on the floor and your shoulder blades retracted.
2. Grip the barbell with your hands shoulder-width apart.
3. Lower the barbell to your chest, keeping your elbows tucked in.
4. Press the barbell back up to the starting position.
How to Perform the Hammer Strength Press
1. Sit in the machine with your feet flat on the floor and your back against the seat.
2. Grip the handles with your hands shoulder-width apart.
3. Push the handles forward until your arms are fully extended.
4. Slowly lower the handles back to the starting position.
Tips for Getting the Most Out of Your Bench Press and Hammer Strength Workouts
- Use a proper grip. Your hands should be shoulder-width apart and your thumbs should be wrapped around the bar.
- Keep your back straight. This will help to protect your spine and prevent injuries.
- Lower the weight slowly and controllably. This will help to build strength and muscle mass.
- Press the weight explosively. This will help to generate power and build strength.
- Rest for 1-2 minutes between sets. This will allow your muscles to recover and prepare for the next set.
Takeaways: Bench Press vs. Hammer Strength
The bench press and hammer strength press are both effective exercises for building chest muscle. The best choice for you will depend on your individual fitness goals. If you are looking to build overall strength and mass, the bench press is a better choice. If you are a beginner or have shoulder problems, the hammer strength press is a safer and more suitable option.
Top Questions Asked
Q: Which exercise is better for building chest muscle?
A: The bench press is a better choice for building overall chest muscle. However, the hammer strength press is a good option for beginners or those with shoulder problems.
Q: How often should I do the bench press and hammer strength press?
A: You should aim to do the bench press and hammer strength press 2-3 times per week.
Q: How many sets and reps should I do?
A: Aim for 3-5 sets of 8-12 reps for each exercise.
