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Iso-Lateral Wide Chest Press 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:
  1. It allows for a much greater range of motion working the chest very effectively.
  2. You can set whatever amount of weight that you require since it uses plates.
  3. You can work out as hard as you want without a spotter and very safely.
How to perform this exercise:
  • Adjust the seat to your desired level and add the appropriate weight plates that you wish to use.
  • 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.
  • Very important, 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 workout schedule.

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.

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