Lever Incline Hammer Chest Press

Overview

The Lever Incline Hammer Chest Press is a strength training exercise performed on a plate-loaded machine designed to target the upper chest (pectoralis major, clavicular head), shoulders (anterior deltoids), and triceps. The machine uses a hammer grip (neutral grip) where your palms face each other, which can be more joint-friendly than a traditional barbell or dumbbell incline press.

How to Perform

Setup:

1. Adjust the Machine
   • Set the seat height so the handles align with your mid to upper chest when seated.
   • Adjust the weight stack or plate load to a manageable resistance.
2. Position Yourself
   • Sit back on the incline bench with your back pressed firmly against the pad.
   • Grasp the handles with a neutral grip (palms facing inward).
   • Place your feet flat on the ground for stability.

Execution:

1. Starting Position
   • Begin with your arms bent, elbows slightly below shoulder level.
   • Keep your chest up and shoulders pulled back.
2. Press the Handles
   • Exhale and push the handles upward and slightly inward in a controlled motion.
   • Fully extend your arms without locking the elbows.
3. Lower the Handles
   • Inhale and slowly lower the handles back to the starting position.
   • Maintain control and avoid letting the weight stack slam.
4. Repeat
   • Perform 8–12 repetitions for hypertrophy or 12–15 for endurance, depending on your fitness goal.

Tips for Proper Form:

• Avoid shrugging your shoulders to prevent overactivation of the traps.
• Maintain a slow and controlled tempo to maximize muscle engagement.
• Keep your wrists neutral to avoid unnecessary strain.

Common Mistakes:

1. Using Excessive Weight
   • Prioritize form over weight to avoid injury or improper muscle recruitment.
2. Flaring Elbows Too Wide
   • Keep elbows at about a 45-degree angle to avoid shoulder strain.
3. Incomplete Range of Motion
   • Lower the handles fully to engage the chest through its entire range.

Benefits of the Lever Incline Hammer Chest Press

1. Isolation of Upper Chest

The fixed plane of motion isolates the chest muscles, making it ideal for hypertrophy and beginners.

2. Improved Stability

Unlike free weights, the machine provides stability, reducing the risk of improper form or injury.

3. Variable Resistance

The hammer mechanism provides smooth resistance throughout the range of motion.

4. Safer for Beginners

No need for a spotter, making it a safe option for people new to resistance training.