Machine Hammer-Grip Seated Chest Press
Auto DetectedA machine-based horizontal push that targets the chest, front shoulders, and triceps to build upper body strength and muscle; offers stability for controlled pressing with neutral grip.
About Exercise
Equipment
Chest Press Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Biceps
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
7/10Anterior Delts
Triceps
7/10Lateral Head, Medial Head
Biceps
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust seat so handles align with mid-chest. Sit with back against pad, feet flat, grasp neutral handles at chest level.
- Brace core and retract shoulder blades.
- Exhale and press handles forward by extending arms.
- Squeeze chest at full extension without locking elbows.
- Pause briefly.
- Inhale and slowly return handles to start, feeling chest stretch.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Shoulders back and down
- Drive through chest
- Elbows at 45 degrees
- Maintain neutral wrists
- Control the return
Breathing
Inhale during return phase; exhale as you press forward while bracing core.
Tempo
3-1-2
Range of Motion
From handles at mid-chest to arms nearly straight without elbow lockout; avoid handles going behind chest line.
Safety
Safety Notes
- Adjust machine for proper handle height to avoid shoulder strain
- Do not hyperextend elbows
- Keep back in contact with pad
- Start with light weight for form
- Consult professional if shoulder pain occurs
Spotting
Spotting not required on machine; use pin safeties for heavy loads.
Common Mistakes
- Locking elbows at top
- Arching lower back
- Using momentum
- Letting shoulders shrug
- Handles too high or low
When to Avoid
- Acute shoulder impingement
- Recent pectoral strain
Flexibility Needed
- Shoulder flexion to 90 degrees
- Wrist neutral mobility
Build Up First
- Basic upper body pressing form
- Core bracing competency
Also known as
Hammer Strength Chest Press, Seated Neutral Grip Chest Press, Machine Chest Press Neutral Grip
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