Hammer Bench Press vs Hand Release Push Up
Which one fits your Chest workout plan?
Contents
Planfit users log Hammer Bench Press more often — 2,765 sessions vs 13. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Hammer Bench Press and Hand Release Push Up and pick the one that fits your Chest workout.
Hammer Bench Press vs Hand Release 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 13 for Hand Release Push Up.
What most people do isn't always what fits you. Hammer Bench Press and Hand Release 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 Hand Release Push Up Differ
| What differs | Hammer Bench Press | Hand Release Push Up |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest, triceps, traps, and front delts |
| Equipment | a machine | bodyweight only |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 2,765 sessions | 13 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 Hand Release Push Up
Hand Release Push Up Muscles Worked: Chest
Form
- 1. First, lower your body until your chest touches the floor, getting into a fully prone position.
- 2. In that position, briefly lift both hands off the floor and then place them back down.
- 3. Push the floor with your hands, straighten your arms, and lift your body up to complete the push-up.
- 4. Slowly lower your body again until your chest touches the floor, and repeat the motion of lifting your hands.
Coach's Tips
- 1. Engage your core to prevent your back from bending or sagging.
- 2. Move smoothly and steadily to avoid straining your wrists and shoulders.
- 3. In the beginning, focus on practicing correct posture rather than aiming for a high number of repetitions.
For a full Hand Release Push Up guide with alternatives and benefits, see the Hand Release Push Up exercise guide.
Frequently Asked Questions
Which is better for Chest, Hammer Bench Press or Hand Release Push Up?
Planfit users log Hammer Bench Press more often — 2,765 sessions against 13 for Hand Release Push Up. 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 Hand Release Push Up work the same muscles?
Not quite. Hammer Bench Press loads chest, triceps, and front delts, and Hand Release Push Up loads chest, triceps, traps, and front delts.
What equipment do Hammer Bench Press and Hand Release Push Up need?
Hammer Bench Press needs a machine, and Hand Release Push Up needs bodyweight only.
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