Hammer Bench Press vs Archer Push Up
Which one fits your Chest workout plan?
Contents
Planfit users log Hammer Bench Press more often — 2,765 sessions vs 17. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Hammer Bench Press and Archer Push Up and pick the one that fits your Chest workout.
Hammer Bench Press vs Archer Push Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hammer Bench Press more often — 2,765 sessions compared to 17 for Archer Push Up.
What most people do isn't always what fits you. Hammer Bench Press and Archer Push Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Hammer Bench Press and Archer Push Up Differ
| What differs | Hammer Bench Press | Archer Push Up |
|---|---|---|
| Equipment | a machine | bodyweight only |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 2,765 sessions | 17 sessions |
How to Do Hammer Bench Press
Hammer Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower your hand to the side of your chest.
- 2. At this time, your forearm should be perpendicular to the floor.
- 3. Slowly lift it back up to return to the starting position.
Coach's Tips
- 1. Please lower it as much as possible without overdoing it.
- 2. Be careful not to let your shoulders come forward of your chest, as it can strain your shoulders.
- 3. Please be careful not to let your hips fall off the bench.
For a full Hammer Bench Press guide with alternatives and benefits, see the Hammer Bench Press exercise guide.
How to Do Archer Push Up
Archer Push Up Muscles Worked: Chest
Form
- 1. Bend one arm and lower yourself until your chest is almost touching the floor.
- 2. Keep the other arm straight to support yourself on the ground.
- 3. Use the bent arm to return to the starting position.
Coach's Tips
- 1. Since it is a very advanced exercise, please substitute with push-ups if it's difficult.
- 2. Please lower yourself only as much as you can without straining your shoulders.
- 3. Keep your core engaged to prevent your hips from dropping.
For a full Archer Push Up guide with alternatives and benefits, see the Archer Push Up exercise guide.
Frequently Asked Questions
Which is better for Chest, Hammer Bench Press or Archer Push Up?
Planfit users log Hammer Bench Press more often — 2,765 sessions against 17 for Archer Push Up. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Hammer Bench Press and Archer Push Up need?
Hammer Bench Press needs a machine, and Archer Push Up needs bodyweight only.
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