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Abdominal Exercises

Bent Knee Sit Up / Hanging Leg Raise
Side Bends / Seated Leg Pull In

Back Muscle Exercises

Back Muscle - Latissimus Dorsi
Barbell Shrugs / Dumbbell Shrugs
Bent Over Barbell Row Exercise
Deadlift Execise / Hyper Extensions
Lat Pulldowns / Behind Neck
Seated Cable Rows / T-Bar Rows
Wide Grip Chin Up Exercise

Bicep Exercises

Arm Muscle Anatomy
Arm Muscle Pain & Injury
Barbell Curls
Bicep Exercise With Barbells
Bicep Exercise With Dumbbells
Cable Curl Exercise
Dumbbell Curl Exercise
Dumbbell Curls- Seated
Preacher Curls

Chest Exercises

Barbell Bench Press
Cable Crossovers - High / Low
Chest Muscle, Pectoral Muscle
Chest Workout & Chest Exercises
» Bench Press Exercise
» Dumbbell Bench Press
» Incline Bench, Decline Bench
» Dips, Dumbbell Flyes, Crossover
Dumbbell Flies
Hammer Strength Machine Presses
Incline Bench Press
Machine Presses - Flat Bench
Pushup Exercise

Forearm Exercises

Barbell Wrist Curl
Forearm Exercise & Workout
Reverse Wrist Curls

Leg Muscle Exercises

Leg Muscle Anatomy
Leg Muscle Exercise - Squats
Leg Muscle Pain & Cramp
Leg Press Exercise
Squats Exercise
Standing Calf Raises
Stiff Leg Deadlift

Shoulder Exercises

Front Dumbbell Raise / Side Laterals
Military Press Exercises
Read Deltoid Exercises
Seated Dumbbell Press
Shoulder Muscle Anatomy
Shoulder Injury & Pain
Shoulder Exercise - Presses
Shoulder Exericse - Raises
Upright Row - Barbell

Triceps Exercises

Close Grip Bench Press
Lying Triceps Extension
Tricep Exercise & Workout
Tricep Rope Pulldown
Triceps Pushdown Exercise

Hammer Strength Machine Press

Hammer Strength Flat Bench Press

While my personal preference is to use mostly free weights, the hammer strength machines are in fact one of my favorites. The hammer strength machines are very nicely designed to closely mimic natural range of motion and movement. Another big plus of these machines is that when you don't have a spotter, you can still go quite heavy while minimizing the risk of injuring yourself.

hammer strength machine press   hammer strength press

Hammer Strength Incline Press

hammer strength incline press   hammer strength incline bench press

Hammer Strength Machine Press Technique & Execution

  • Position yourself on the hammer strength machine
  • Adjust the seat height to a level that's appropriate for your height and grasp the handles on the machine
  • Lift the weights slightly off from the rests, then press the weight forward in a controlled motion
  • Then bring it back down to starting position without it touching the rests before starting the next rep

Hammer Strength Decline Press

Of all the machines designed for chest exercises, the Hammer Strength line of exercise equipment is one of my favorites. They provide a very natural range of motion, and always gives a good workout.

hammer strength decline press   hammer strength decline press

Hammer Strength Decline Press Technique & Execution

  • Position yourself on the hammer strength machine and adjust the seat to an appropriate height for you
  • You may need to buckle the belt when pressing heavy weights to prevent yourself from sliding up the inclined bench
  • Press the weight up and then lower back down to starting position

With the three hammer strength bench presses exercises listed above, you can get a pretty good workout for your chest without needing a spotter. The incline, flat, and decline press exercises covers your chest workout from all angles. But as good as these machines are, free weights should still be your bread and butter for your workouts.