Hammer Bench Press vs Jackhammer Pushdown
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 Jackhammer Pushdown and pick the one that fits your Chest workout.
Hammer Bench Press vs Jackhammer Pushdown: 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 Jackhammer Pushdown.
What most people do isn't always what fits you. Hammer Bench Press and Jackhammer Pushdown 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 Jackhammer Pushdown Differ
| What differs | Hammer Bench Press | Jackhammer Pushdown |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest and triceps |
| Machine type | plate-loaded | cable-driven |
| 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 Jackhammer Pushdown
Jackhammer Pushdown Muscles Worked: Chest
Form
- 1. Keep your elbow fixed and push the handle down to straighten your arm.
- 2. Hold the feeling of contraction in your triceps at the bottom position for a moment.
- 3. While keeping your elbow from moving back, slowly return the handle to the starting position.
- 4. Repeat the same motion smoothly without any bouncing.
Coach's Tips
- 1. Keep your elbows fixed so they don't move back and forth, and be careful not to push with your shoulders.
- 2. Keep your wrists straight so they don't bend.
- 3. Avoid weights that are too heavy to the point of compromising your form.
For a full Jackhammer Pushdown guide with alternatives and benefits, see the Jackhammer Pushdown exercise guide.
Frequently Asked Questions
Which is better for Chest, Hammer Bench Press or Jackhammer Pushdown?
Planfit users log Hammer Bench Press more often — 2,765 sessions against 13 for Jackhammer Pushdown. 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 Jackhammer Pushdown work the same muscles?
Not quite. Hammer Bench Press loads chest, triceps, and front delts, and Jackhammer Pushdown loads chest and triceps.
What equipment do Hammer Bench Press and Jackhammer Pushdown need?
Hammer Bench Press needs a machine, and Jackhammer Pushdown needs a machine.
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