Hammer Strength Plate-Loaded Iso-Lateral Wide Chest

Hammer Strength Plate-Loaded Iso-Lateral Wide Chest gif

Coach's Tips

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 handle is at chest level.

2. Lean your back against the pad and firmly plant your feet on the floor.

3. Grasp the handle with both hands wide apart, keeping your elbows slightly bent 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 straight, 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 smoothly and at a 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 excessive weights; proceed at a level that you can control until the end.

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