Lever Incline Hammer Chest Press Overview
The Lever Incline Hammer Chest Press is a machine-based exercise that targets the upper portion of the chest (pectoralis major, clavicular head) while minimizing strain on stabilizing muscles. It’s an effective and beginner-friendly alternative to free weight movements like the incline bench press.
How to Perform:
Setup:
- Adjust the Machine
- Set the seat height so the handles align with your mid to upper chest when seated.
- Adjust the weight stack or plate load to a manageable resistance.
- Position Yourself
- Sit back on the incline bench with your back pressed firmly against the pad.
- Grasp the handles with a neutral grip (palms facing inward).
- Place your feet flat on the ground for stability.
Execution:
- Starting Position
- Begin with your arms bent, elbows slightly below shoulder level.
- Keep your chest up and shoulders pulled back.
- Press the Handles
- Exhale and push the handles upward and slightly inward in a controlled motion.
- Fully extend your arms without locking the elbows.
- Lower the Handles
- Inhale and slowly lower the handles back to the starting position.
- Maintain control and avoid letting the weight stack slam.
- Repeat
- Perform 8–12 repetitions for hypertrophy or 12–15 for endurance, depending on your fitness goal.
Tips for Proper Form:
- Avoid shrugging your shoulders to prevent overactivation of the traps.
- Maintain a slow and controlled tempo to maximize muscle engagement.
- Keep your wrists neutral to avoid unnecessary strain.
Common Mistakes:
- Using Excessive Weight: Prioritize form over weight to avoid injury or improper muscle recruitment.
- Flaring Elbows Too Wide: Keep elbows at about a 45-degree angle to avoid shoulder strain.
- Incomplete Range of Motion: Lower the handles fully to engage the chest through its entire range.
Benefits of the Lever Incline Hammer Chest Press
- Isolation of Upper Chest
- The fixed plane of motion isolates the chest muscles, making it ideal for hypertrophy and beginners.
- Improved Stability
- Unlike free weights, the machine provides stability, reducing the risk of improper form or injury.
- Variable Resistance
- The hammer mechanism provides smooth resistance throughout the range of motion.
- Safer for Beginners
- No need for a spotter, making it a safe option for people new to resistance training.
Muscles Worked
