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
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.
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