Lever Incline Hammer Chest Press

Muscles worked

Setup

1. Adjust the seat height so the handles are aligned with your upper chest.
2. Sit firmly against the backrest with your feet planted flat on the floor for stability.
3. Grip the handles with a neutral or semi-pronated grip, ensuring your wrists are straight.
4. Retract your shoulder blades and maintain a slight natural arch in your lower back.

How to do it

1. Exhale as you drive the handles forward and upward in a controlled arc until your arms are nearly straight.
2. Squeeze your upper chest at the top of the movement without locking your elbows completely.
3. Inhale as you slowly lower the weight back toward your chest, feeling a deep stretch in the pectorals.
4. Maintain a controlled tempo, typically 2 seconds on the way down and 1 second on the way up.

Form checklist

• Keep your shoulder blades pinned against the backrest throughout the entire set.
• Ensure your elbows stay tucked at a 45-to-60 degree angle rather than flaring out to the sides.
• Keep your head and neck neutral against the pad; do not crane your neck forward.
• Avoid bouncing the weight off the machine's stops at the bottom of the rep.

Pro tips

• Focus on driving your biceps toward each other at the top of the movement to maximize the contraction of the upper chest.
• Stop the eccentric phase just before the weight plates touch to maintain constant tension on the muscles.

Make it harder

• Add a 2-second pause at the peak of the contraction to increase time under tension.
• Perform the eccentric (lowering) phase over a 4-second count to emphasize muscle damage and growth.

Frequently asked

What muscles does the lever incline hammer chest press work?

The lever incline hammer chest press primarily targets the deltoids, pectorals, and triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the lever incline hammer chest press?

The lever incline hammer chest press uses leverage machine.

Is the lever incline hammer chest press good for beginners?

The lever incline hammer chest press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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