Iso-Lateral Wide Chest
on Hammer Strength Machine
This is a very safe and
easy-to-do weight training exercise for your chest and great for
bodybuilding, building mass and size. This is also my favorite chest
press exercise machine for the following reasons:
It allows for a much
greater range of motion working the chest very effectively.
You can set whatever
amount of weight that you require since it uses plates.
You can work out as
hard as you want without a spotter and very safely.
How to perform this
Adjust the seat to
your desired level and add the appropriate weight plates that you wish
In the seated
position, grab the handles and push away from you as far as you can go
without locking your elbows, in other words, the elbows should be
slightly bent and the arms should not be completely straight.
Now bring back the
handles to complete the movement with your elbows just slightly behind
your back and shoulders.
remember to breathe because it is an important aspect of weight
training for both body and mind and how much you will be able to press.
As you press (push the handles away from you) breathe out, as you bring
the handles back towards your chest breathe in.
Do about 12
repetitions or as many as you can do if you are using very heaving
weights. So if you are doing the maximum in weight that you can press,
4 to 10 reps are fine. Do about 4 to 5 sets.
I like to do this exercise first
with 1 light warm-up set and this machine as my first chest exercise
but I will once in awhile alternate the order of this exercise in my
It’s a good idea to do a couple of different quick stretches
in between sets because this helps to maintain flexibility and prevents
muscle soreness the day after your workout.