About this exercise
The hammer chest press is a plate-loaded machine press that targets the upper chest while engaging the triceps and front shoulders, offering a stable path for building pressing strength.
Hammer Chest
Step by step instructions, muscle activation and variants for the Hammer Chest.
EasyUpper chest
How to Perform
- Adjust the seat so the handles align with the upper portion of your chest
- Sit with your back flat against the pad and grip the handles
- Press the handles forward until your arms are nearly extended, without locking your elbows
- Squeeze your chest at the end of the movement
- Slowly return the handles to the starting position under control
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Upper chest
Secondary
TricepsFront shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Hammer Chest
The Hammer Chest is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.