A variation of the iso wide
chest press on the HammerStrength machine this is another
very safe and
easy-to-do weight training exercise for your chest and it is also
bodybuilding, building mass and size. Thre features that are excellent
for using this machine are:
It allows for a much
greater range of motion working the chest very effectively from a
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 integral aspect of weight
training for both the body and the mind and with regards to how much
you will be able to press.
As you press outwards (as you push the handles away from you) breathe
out and breathe in as you bring
the handles back towards your chest.
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,
do 4 to 10 reps. Do about 4 to 5 sets.
I like to do this exercise beginning
with 1 light warm-up set.
It’s a good idea to do a couple of different quick stretches
in between sets because this helps to maintain flexibility and prevent
injuries and prevents
muscle soreness the day after your workout.