Hammer Bench Press vs Criss Cross Arm Lift
Which one fits your Chest workout plan?
Contents
Planfit users log Hammer Bench Press more often — 2,765 sessions vs 423. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Hammer Bench Press and Criss Cross Arm Lift and pick the one that fits your Chest workout.
Hammer Bench Press vs Criss Cross Arm Lift: 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 423 for Criss Cross Arm Lift.
What most people do isn't always what fits you. Hammer Bench Press and Criss Cross Arm Lift 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 Criss Cross Arm Lift Differ
| What differs | Hammer Bench Press | Criss Cross Arm Lift |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | |
| Equipment | a machine | bodyweight only |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 2,765 sessions | 423 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 Criss Cross Arm Lift
Criss Cross Arm Lift Muscles Worked: Chest
Form
- 1. Cross your arms in front of your chest.
- 2. Raise your arms to the side.
- 3. Slowly return to the original position.
Coach's Tips
- Straighten your arms.
For a full Criss Cross Arm Lift guide with alternatives and benefits, see the Criss Cross Arm Lift exercise guide.
Frequently Asked Questions
Which is better for Chest, Hammer Bench Press or Criss Cross Arm Lift?
Planfit users log Hammer Bench Press more often — 2,765 sessions against 423 for Criss Cross Arm Lift. 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 Criss Cross Arm Lift work the same muscles?
Not quite. Hammer Bench Press loads chest, triceps, and front delts, and Criss Cross Arm Lift loads .
What equipment do Hammer Bench Press and Criss Cross Arm Lift need?
Hammer Bench Press needs a machine, and Criss Cross Arm Lift needs bodyweight only.
Which is easier to start with?
Criss Cross Arm Lift is the easier place to start. Move to Hammer Bench Press once your form holds up.
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