Hammer Strength Plate-Loaded Iso-Lateral Horizontal Bench Press
Coach's Tips
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 in line 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 at your sides.
Proper Form
1. Slowly pull the handle towards your chest while inhaling.
2. When you feel your chest expanding, stop and then use your chest strength to push the handle forward.
3. Do not fully lock your elbows, and 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 and avoid making it excessively heavy.
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