Hammer / Machine Press
Coached by JustinAlso called: Hammer Press · Machine Chest Press · Plate-Loaded Chest Press
- Primary
- chest
- Secondary
- shoulders · triceps
- Equipment
- machine
- Mechanic
- compound
- Force
- push
- Category
- strength
Power (chest) — the day's PR anchor.
Execution
Set the seat so the handles track across the lower-mid chest, not the collarbone. Build up in weight across warm-ups, then take one all-out PR set. A machine is the pick here on purpose: it lets you drive to true failure safely and chase the record without a spotter bailing you out.
The cue that matters
Same seat, same handle, same path, every week — the PR only counts if the setup didn't move.
Common mistake
Letting the front delts and triceps steal the press by flaring the elbows and short-stroking the top. Keep the chest under the load through a full range.
Power Bodybuilding Bro Split — Day 1 (Chest).