The wide hammer chest press is a highly effective exercise that targets the chest muscles, particularly the pectoralis major and minor. This exercise is popular among fitness enthusiasts and bodybuilders due to its ability to build strength, improve muscle size, and enhance upper body aesthetics.
Muscle Development: The wide hammer chest press primarily targets the pectoralis major, the biggest muscle in the chest region. This exercise also engages the triceps, deltoids, and the muscles of the upper back, helping to promote overall upper body strength and muscle mass.
Chest Definition: By engaging the pectoral muscles with a wider grip, the wide hammer chest press promotes chest definition and adds thickness to the upper chest region. This exercise helps create a well-toned and muscular chest appearance.
Upper Body Stability: The wide hammer chest press strengthens the muscles of the upper back, shoulders, and arms, which in turn improves upper body stability. Stronger chest muscles can also help in supporting and protecting the shoulder joints during various functional movements.
Enhanced Athletic Performance: In addition to improving upper body strength and muscle mass, the wide hammer chest press can contribute to enhanced athletic performance. Strong and well-developed chest muscles play a crucial role in pushing and pressing movements involved in sports such as basketball, football, and swimming.
Below are the steps to perform the wide hammer chest press exercise with proper technique and form:
Set Up: Begin by sitting on a flat bench with your feet firmly planted on the ground. Hold the dumbbells in both hands, making sure your wrists are in a neutral position. Position the dumbbells near your shoulders with your elbows slightly bent.
Execution: Press the dumbbells upward and away from your body while maintaining a wide grip. Keep your elbows slightly bent throughout the movement to minimize stress on the joints. Exhale as you lift the dumbbells and fully extend your arms without locking your elbows.
Lowering Phase: Slowly lower the dumbbells back to the starting position, maintaining control and a wide grip. Inhale during this phase and allow your elbows to slightly bend as you bring the dumbbells down.
Repeat: Repeat the exercise for the desired number of repetitions, ensuring proper form and technique throughout the set.
To make the most out of your wide hammer chest press workout while reducing the risk of injury, keep the following precautions and tips in mind:
Start with Proper Warm-up: It is essential to warm up your upper body muscles before starting any chest exercise. Perform dynamic stretches, shoulder rotations, and light cardio exercises to increase blood flow and prepare your muscles for the workout.
Choose the Right Weight: Select dumbbells that allow you to maintain proper form and execute the exercise with control. Using weights that are too heavy can compromise your technique and lead to injury.
Maintain Proper Posture: Throughout the wide hammer chest press, maintain a stable and neutral spine positioning. Avoid arching your back excessively or rounding your shoulders forward, as this can result in strain and improper muscle engagement.
Breathe Correctly: Inhale during the lowering phase of the exercise and exhale during the lifting phase. Proper breathing ensures efficient oxygen supply to the muscles and helps stabilize your core.
Progress Gradually: If you are new to the wide hammer chest press exercise, start with lighter weights and gradually increase the intensity as you become more comfortable and strengthen your chest muscles.
To maximize the benefits of the wide hammer chest press, consider incorporating it into your existing workout routine or designing a new one centered around this exercise. Here is an example of how you can include the wide hammer chest press:
Exercise Order: Place the wide hammer chest press near the beginning of your chest workout routine. This enables you to target the chest muscles when you are still fresh and have more energy.
Sets and Repetitions: Aim for three to four sets of 8-12 repetitions, depending on your fitness level and goals. Choose a weight that allows you to reach muscle exhaustion within this rep range.
Rest Periods: Rest for 60-90 seconds between sets to allow your muscles to recover partially before proceeding to the next set.
Variation: To add variety and enhance muscle stimulus, consider incorporating different grip widths or alternating between dumbbells and barbells for the wide hammer chest press.
The wide hammer chest press is an effective exercise for developing upper body strength, chest muscle definition, and overall upper body stability. By incorporating this exercise into your regular workout routine, you can experience increased muscle mass, enhanced athletic performance, and improved aesthetics. Remember to perform the wide hammer chest press with proper form, gradually increase the weight over time, and listen to your body to prevent injuries. Start incorporating the wide hammer chest press into your workout routine and unlock the potential of your chest muscles!
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