The limitations of this type of machine, like all guided machines, are The stabilizing muscles are much less solicited than with free loads.
How do you do the exercise?
By varying the height of the seat, you can solicit different parts of the pectoral muscles. An adjustment of the seat lower will allow a more important solicitation of the top of the pectoral muscles. With a higher adjustment, it will be the bottom of the pectorals which will be more targeted.
Adjust the height of the seat and sit with your back against the backrest of the machine. Push your wrists together, keeping a pronated grip and without taking your back off the backrest. Stretch out your arms while blowing and then return to the starting position.
CAUTION: Do not over-stretch the pectoral muscles by pulling back the handles if you have long arms to avoid the risk of injury. Despite the fact that the Hammer bench press is a very safe exercise, it could be that your morphology is not adapted to the machine and if you feel pain at the level of the joints, prefer the dumbbells.
Tips
- When you carry out the bench press convergent machine, the shoulders must remain behind. The scapulae tightened to solicit the pectoral muscles to the maximum and not the front deltoids.
- Don't hesitate to work heavy or to fail on this kind of secured guided machine.
Variants
- According to the machines with seated developed, there are various grips which make it possible to work for example on the external of the pectoral thanks to a broad grip. A medium grip, or a tight grip would rather solicit the interior of the pectoral muscles.
- But also other machines with different grip heights that would allow to target the different high, medium or low portions of the pectorals.
- The exercises can also be performed unilaterally in order to concentrate even more intensely on each pectoral.
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