Lie down on the Hammer Strength machine and make sure the handle bars are aligned with your mid-chest area. This is your starting position.
Raise the weight up without locking out your arms and then lower it back down until the handle bars are in line with your chest (or until the "stops" prevent you from lowering further; this will depend on how old the machine is). Repeat the movement for the desired number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't lock out your arms at the top
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
This is a great alternate exercise for the chest. It's not the type of exercise that you want to do if your goal is to put on mass. For mass, there is a plethora of barbell and dumbbell exercises that you would want to do. Please click on the link below to view our comprehensive list of exercises for chest muscles.
This exercise is good for those that are on a pre-summer definition enhancing phase. It's good for giving your chest some added separation lines. This is exactly what you want if you are hitting the beach in the summer!