Hammer Strength Plate-Loaded Iso-Lateral Wide Chest
About
This exercise targets the outer and entire chest using a wide grip. The arms move independently, which helps balance strength between the left and right sides.
How to Hammer Strength Plate-Loaded Iso-Lateral Wide Chest
Starting Position
1. Adjust the seat height so that the handles are at chest level.
2. Lean your back against the pad and firmly place your feet on the floor.
3. Grasp the handles wide with both hands, keeping your elbows slightly bent and positioned next to your chest.
Proper Form
1. Squeeze your chest and push the handle forward in a wide arc.
2. Push until your arms are almost fully extended, but keep your elbows unlocked and maintain tension.
3. If you feel a contraction in the outer part of your chest, slowly return to the starting position.
4. Repeat with a smooth and steady pace without any bouncing.
Breathing Technique
Exhale when pushing your arms out, and inhale when pulling the handle back.
Precautions
1. Engage your core to prevent your lower back from arching excessively.
2. Don't try to spread too wide; move within a range that doesn't strain your shoulders.
3. Avoid lifting excessively heavy weights; proceed at a level that you can control until the end.
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