Hammer Bench Press vs Band Crossover
Which one fits your Chest workout plan?
Contents
Planfit users log Hammer Bench Press more often — 2,765 sessions vs 131. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Hammer Bench Press and Band Crossover and pick the one that fits your Chest workout.
Hammer Bench Press vs Band Crossover: 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 131 for Band Crossover.
What most people do isn't always what fits you. Hammer Bench Press and Band Crossover 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 Band Crossover Differ
| What differs | Hammer Bench Press | Band Crossover |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest, biceps, and front delts |
| Equipment | a machine | a resistance band |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 2,765 sessions | 131 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 Band Crossover
Band Crossover Muscles Worked: Chest
Form
- 1. Hold the band with both hands, standing with your feet shoulder-width apart.
- 2. Cross one arm over the other and pull the band forward.
- 3. After crossing your arms, slowly return to the original position.
Coach's Tips
- 1. Slightly bend your arms and bring your hands together using your chest muscles.
- 2. Slowly return to the starting position.
For a full Band Crossover guide with alternatives and benefits, see the Band Crossover exercise guide.
Frequently Asked Questions
Which is better for Chest, Hammer Bench Press or Band Crossover?
Planfit users log Hammer Bench Press more often — 2,765 sessions against 131 for Band Crossover. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Hammer Bench Press and Band Crossover work the same muscles?
Not quite. Hammer Bench Press loads chest, triceps, and front delts, and Band Crossover loads chest, biceps, and front delts.
What equipment do Hammer Bench Press and Band Crossover need?
Hammer Bench Press needs a machine, and Band Crossover needs a resistance band.
Which is easier to start with?
Band Crossover is the easier place to start. Move to Hammer Bench Press once your form holds up.
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