Lever Incline Hammer Chest Press
Target your upper chest effectively with the Lever Incline Hammer Chest Press. This exercise uses a leverage machine and a neutral grip to build strength
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Lever Incline Hammer Chest Press
Lever Standing Chest Press
Chest · Pectoralis Major Clavicular Head · Leverage machine
Lever Chest Press (plate loaded)
Chest · Pectoralis Major Sternal Head · Leverage machine
Lever Chest Press
Chest · Pectoralis Major Sternal Head · Leverage machine
Lever Decline Chest Press
Chest · Pectoralis Major Sternal Head · Leverage machine
Description
A chest press exercise targeting the upper chest, performed on an incline lever machine with a hammer grip.
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How to do Lever Incline Hammer Chest Press
- 01Setup
Adjust the seat height so that the handles are aligned with the top of your chest or shoulders when seated. Ensure your feet are flat on the floor for stability.
- 02Setup
Sit with your back firmly pressed against the back pad and grasp the handles with a neutral (hammer) grip, hands slightly wider than shoulder-width apart.
- 03
Exhale as you press the handles upward and slightly inward, extending your arms without fully locking your elbows at the top of the movement.
- 04
Focus on contracting your upper chest throughout the pressing motion, imagining you are trying to bring your biceps together.
- 05
Inhale as you slowly and controllably lower the handles back to the starting position, allowing a slight stretch in your chest while maintaining tension on the muscles.
Tips
- Maintain a controlled tempo throughout the exercise; avoid using momentum and focus on a slow, controlled negative (eccentric) phase for better muscle engagement.
- At the top of the movement, consciously squeeze your upper chest muscles to maximize contraction before lowering the weight.
- Keep your elbows slightly tucked and pointed slightly downward throughout the movement to protect your shoulder joints and better engage the pectorals.
- Ensure your shoulder blades remain slightly retracted and depressed throughout the entire set to stabilize your shoulders and optimize chest activation.
Common mistakes
- Flaring elbows too wide during the press can put excessive stress on the shoulder joint; instead, keep your elbows slightly tucked and aligned with the handles.
- Locking out your elbows at the top of the movement reduces tension on the chest and can hyperextend the joint; maintain a slight bend in the elbows even at full extension.
- Arching the lower back excessively lifts the chest off the pad and reduces stability; keep your lower back pressed against the pad or in a neutral, supported position.
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Get Ellim — FreeQuestions
What muscles does Lever Incline Hammer Chest Press work?
Lever Incline Hammer Chest Press primarily targets Pectoralis Major Clavicular Head. Secondary muscles include Deltoid Anterior, Pectoralis Major Sternal Head, Triceps Brachii.
Is Lever Incline Hammer Chest Press good for beginners?
Lever Incline Hammer Chest Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Lever Incline Hammer Chest Press?
You need Leverage machine to perform Lever Incline Hammer Chest Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Lever Incline Hammer Chest Press?
Maintain a controlled tempo throughout the exercise; avoid using momentum and focus on a slow, controlled negative (eccentric) phase for better muscle engagement. At the top of the movement, consciously squeeze your upper chest muscles to maximize contraction before lowering the weight. Keep your elbows slightly tucked and pointed slightly downward throughout the movement to protect your shoulder joints and better engage the pectorals. Ensure your shoulder blades remain slightly retracted and depressed throughout the entire set to stabilize your shoulders and optimize chest activation.
What are common mistakes when doing Lever Incline Hammer Chest Press?
Flaring elbows too wide during the press can put excessive stress on the shoulder joint; instead, keep your elbows slightly tucked and aligned with the handles. Locking out your elbows at the top of the movement reduces tension on the chest and can hyperextend the joint; maintain a slight bend in the elbows even at full extension. Arching the lower back excessively lifts the chest off the pad and reduces stability; keep your lower back pressed against the pad or in a neutral, supported position.
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Chest · Pectoralis Major Sternal Head · Barbell
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Smith Bench Press
Chest · Pectoralis Major Clavicular Head · Smith machine
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store