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Targets: Middle chest

About

The Hammer Strength Plate-Loaded Iso-Lateral Horizontal Bench Press targets your mid-chest. The plate-loaded design lets you work each side independently, helping you build better balance.

How to Hammer Strength Plate-Loaded Iso-Lateral Horizontal Bench Press

Starting Position

1. Adjust the seat height so that the handle is aligned with the center of your chest.

2. Press your back against the backrest and firmly plant your feet on the floor.

3. Hold the handle with both hands and keep your elbows slightly bent next to your chest.

Proper Form

1. Slowly pull the handle towards your chest while inhaling.

2. When you feel your chest expanding, pause and then push the handle forward using your chest strength.

3. Do not fully lock your elbows; repeat while maintaining tension in your pectoral muscles.

4. Be mindful to move both sides at the same speed throughout the motion.

Breathing Technique

Exhale when pushing the handle away, and inhale when pulling the handle back towards your chest.

Precautions

1. Engage your core to keep your back pressed against the seat.

2. If you feel pain in your shoulders, reduce the range of motion and weight.

3. When changing plates, always adjust one side at a time to avoid excessive weight.

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