The Hammer Strength chest press is a lever press with independent arms: the path is set and each arm pushes on its own.
1Starting positionStart2End positionFinish
Setup
Set the seat so the handles line up with your mid chest. Pull your shoulder blades together against the backrest, feet planted. Grip slightly wider than your shoulders, elbows angled to your torso.
Execution
Adjust the seat so the handles sit at mid-chest height, grab them with your shoulder blades pulled back — starting position.
Press the handles forward, extending your elbows.
Return them slowly without fully unloading the weight.
Common mistakes
Seat too low or too high — handles at mid-chest level, or your shoulders take over.
Shoulders rolling forward at the end — keep your shoulder blades against the pad.
Snapping your elbows straight — press to nearly straight without a lockout jolt.
One arm lagging — the levers are separate, make sure both go all the way.
Alternatives
Equipment taken or the movement doesn't suit you — try Barbell Bench Press, Dumbbell Bench Press, Machine Chest Press. All 8 substitutes and what changes →
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
