Hammer Bench Press vs Cable Chest Press
Which one fits your Chest workout plan?
Contents
Planfit users log Hammer Bench Press more often — 2,765 sessions vs 185. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Hammer Bench Press and Cable Chest Press and pick the one that fits your Chest workout.
Hammer Bench Press vs Cable Chest Press: 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 185 for Cable Chest Press.
What most people do isn't always what fits you. Hammer Bench Press and Cable Chest Press 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 Cable Chest Press Differ
| What differs | Hammer Bench Press | Cable Chest Press |
|---|---|---|
| Machine type | plate-loaded | cable-driven |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 2,765 sessions | 185 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 Cable Chest Press
Cable Chest Press Muscles Worked: Chest
Form
- 1. Tense your chest and push the handle forward while extending your arms.
- 2. Feel the contraction in your chest at the point where your hands come together in front of your body and hold for a moment.
- 3. Slowly bend your elbows to return the handle to the starting position beside your chest.
- 4. Engage your core to prevent your body from leaning back and repeat.
Coach's Tips
- 1. Do not excessively arch your back or stick out your ribs too much.
- 2. Maintain balance with your feet and core to prevent your body from swaying back and forth.
- 3. If you feel pain in your shoulders, adjust the angle of your arms and the height of the cable.
For a full Cable Chest Press guide with alternatives and benefits, see the Cable Chest Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Hammer Bench Press or Cable Chest Press?
Planfit users log Hammer Bench Press more often — 2,765 sessions against 185 for Cable Chest Press. 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 Cable Chest Press need?
Hammer Bench Press needs a machine, and Cable Chest Press needs a machine.
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