Strength

Machine Hammer Bench Press

The Machine Hammer Bench Press effectively increases chest and triceps power. Its controlled movements isolate these muscle groups, enhancing overall upper-body strength and stability.
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Machine Hammer Bench Press instructions
Step-by-step instructions
1
Sit down on the machine, facing the weights. Position your feet flat on the floor.
2
Grasp the handles of the machine with palms facing each other.
3
Push the handles straight away from you until your arms are fully extended but not locked at the elbows.
4
Slowly return the handles to the starting position, making sure not to let the weights touch.
5
Repeat this movement for the programmed number of reps, making sure to breathe out during the push phase and in during the return phase.
Sit down on the machine, facing the weights. Position your feet flat on the floor.
Grasp the handles of the machine with palms facing each other.
Push the handles straight away from you until your arms are fully extended but not locked at the elbows.
Slowly return the handles to the starting position, making sure not to let the weights touch.
Repeat this movement for the programmed number of reps, making sure to breathe out during the push phase and in during the return phase.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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