Hammer Strength Decline Chest Press
Lower chestAbout
The hammer decline chest press targets your lower chest, triceps, and front shoulders. The declined bench lets you work your lower chest while practicing a stable pressing motion.
How to Hammer Strength Decline Chest Press
Starting Position
1. Adjust the seat height so that the handle is at the lower chest line (near the sternum).
2. Keep your back and hips against the backrest and your feet firmly on the floor.
3. Grip the handle with both hands at shoulder width, and position your elbows at an angle of about 30-45 degrees away from your torso.
4. Slightly puff out your chest and squeeze your shoulder blades together to engage your chest muscles properly.
Proper Form
1. While tightening your chest, push the handle forward and extend your arms.
2. Do not fully lock your arms; keep a slight bend and feel the chest contraction at the peak.
3. Slowly pull the handle back towards your chest to return to the starting position, keeping your elbows from flaring out too much.
4. As you lower, feel the stretch in your chest and only go down to a range that is pain-free.
Breathing Technique
Exhale when pushing the handle away, and inhale when bringing the handle towards your chest.
Precautions
1. Avoid excessively bending your waist; keep your hips and back against the backrest and engage your core.
2. If you spread your elbows too far out, it puts more strain on your shoulders, so maintain an angle of about 30-45 degrees with your torso.
3. If you feel pinching in the front of your shoulder when going too deep, reduce the range of motion.
4. At first, it's better to start with a manageable weight rather than a heavy one to accurately learn the movements.
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