Lever Incline Hammer Chest Press
Overview
How to do it
- 1
Adjust the Machine
Set the seat so the handles line up with your mid to upper chest when you are seated.Set the weight stack or plate load to a resistance you can manage.
- 2
Position Yourself
Sit on the incline bench with your back firmly against the pad.Hold the handles with a neutral grip, palms facing inward.Keep your feet flat on the floor for stability.
- 3
Starting Position
Start with your arms bent and your elbows slightly below shoulder level.Lift your chest and draw your shoulders back.
- 4
Press the Handles
Exhale as you drive the handles upward and slightly inward in a controlled path.Finish with your arms fully extended, but do not lock the elbows.
- 5
Lower the Handles
Inhale as you return the handles slowly to the starting position.Keep control and do not allow the weight stack to slam.
- 6
Repeat
Complete 8–12 repetitions for hypertrophy or 12–15 for endurance, based on your training goal.
Form tips & common mistakes
Do not shrug your shoulders, or you may overactivate the traps.
Use a slow, controlled tempo to increase muscle engagement.
Keep your wrists neutral so you do not place extra strain on them.
Benefits
Because the movement follows a fixed path, it isolates the chest muscles and works well for hypertrophy and beginners.
The machine adds stability compared with free weights, which lowers the chance of poor form or injury.
The hammer mechanism delivers smooth resistance through the full range of motion.
You do not need a spotter, which makes it a safer choice for people new to resistance training.
Muscles worked
Pectoralis Major، Clavicular
Pectoralis Major، Sternal، Deltoid، Anterior، Triceps Brachii
Biceps Brachii
Alternatives & variations
Single Arm Raise Push-up
Close-grip Dumbbell Push-Up
Diamond Push-up
Kneeling Diamond Push-Up
Clap Push-Up
