Jason’s Hammer Strength & Dumbbell Chest Workout
Sometimes you may want to change up your chest workout and do something completely different. Not to mention barbell pressing exercises for chest (especially the traditional bench press) have been known to cause shoulder or rotator cuff problems with some lifters. One of the best substitutes for free weight chest pressing movements is Hammer Strength chest machines. Hammer Strength machines do a good job of mimicking the true movement of most exercises especially for chest exercises.
One of the key advantages of using Hammer Strength chest machines is they allow you to easily get a full range of motion and focus on muscle contractions both of which you’ll really feel the muscle working. Another alternative is doing dumbbell presses or dumbbell flyes for chest. This workout mixes Hammer Strength chest exercises with dumbbell exercises for chest. This is a great chest workout if you want to take a break from free weight barbell pressing exercises.
Hammer Strength and Dumbbell Chest Workout – Build & Define Your Chest
Although I’m a firm believer in free weights it’s not a bad idea to switch up your workouts now and then. You’re still using free weights with this routine with the dumbbell exercises but you’re replacing barbell movements with Hammer Strength Machines. I’m a fan of Hammer Strength machines for building muscle because they seem to mimic the exact motion of free weights and there are no cables or pulleys. This is a great chest routine if you have shoulder pain when doing barbell chest exercises.
|Hammer Strength Incline Press||3||10|
|Flat Dumbbell Press||3||12|
|Hammer Strength Decline Press||3||10|
|Incline Dumbbell Flyes||3||12|
Tips for Hammer Strength and Dumbbell Chest Exercises
Hammer Strength for Chest Building: Make sure you take full advantage of using Hammer Strength Chest press machines and concentrate on feeling the muscle work throughout every rep. Also, use a full range of motion as there’s no reason to do half or partial reps when using Hammer Strength chest machines.
Dumbbell Chest Exercises: Dumbbell chest movements also make it easier to get a full range of motion. Remember to flex your chest muscles at the peak of each rep. This will help shape your chest muscles.
Short Rest Period Between Set: Don’t make this an endurance workout but keep your rest periods a bit shorter than usual during this chest workout. About 45 seconds between sets is ideal.