Hammer Strength Decline Chest Press Guide
Learn the correct form and technique for the Hammer Strength Decline Chest Press to target your lower pectorals and build upper body strength.
How to Perform
- Adjust the seat height so that the handles align with the mid-to-lower portion of your chest.
- Sit with your back flat against the pad and plant your feet firmly on the floor or the machine's foot rests.
- Grip the handles with a full, neutral or overhand grip ensuring your wrists are straight and aligned with your forearms.
- Retract your shoulder blades and puff your chest out slightly before beginning the movement.
- Press the handles forward and slightly downward until your arms are fully extended but not locked at the elbows.
- Lower the handles slowly until you feel a comfortable stretch in your chest muscles.
- Maintain constant tension by starting the next repetition just before the weight stack touches.
Common Mistakes
- Arching the lower back off the pad to compensate for heavy weight.
- Allowing the shoulders to roll forward at the end of the pressing phase.
- Using momentum or bouncing the weight handles at the start of the rep.
- Setting the seat too low which places excessive strain on the rotator cuffs.
Muscles Worked
Primary movers
- Lower Chest
Stabilizers
- Triceps
- Anterior Deltoids
- Serratus Anterior
Related Guides
- Bench Press — Chest
- Benchpress Dumbbells — Chest
- Bent over Cable Flye — Chest
Lower Chest · Chest