Hammer strength vs traditional bench

[tomuchgear]

More a matter of preference question. I am seeing a lot more people steering away from the traditional bench variations, and using the hammer strength machines instead. Am I missing something here? Trying the hammer for decline massive increase in the amount of weight I can do, as well as less delt pain. Not using the stabilizers one uses during a normal bench routine has me pondering which is the better route? Also what do people prefer?

 

[flexdurden]

I only avoid flat bb bench due to the stress it places on my delts. Otherwise I use a combination of machines and free weights. What I like about the machines is that you can really concentrate on certain portions of the rep safely, whether it be the stretch or the peak contraction. They also allow for greater control over the load so you can squeeze the muscle while performing the movement.

You can also take movements beyond concentric failure with safety on the machines

 

[epoxy]

As long as you are incorporating some variation and hitting the different parts of the pectoral, it doesn't matter which you use. Recruit and exhaust as many muscle fibers as possible, that's the name of the game for growth. You can do this many ways. Hell, some guys out there don't even do pressing movements at all anymore and have great well developed chests.

I'm using DBs and Hammer Strength exclusively for bench now. No more barbell, my shoulders have suffered PLENTY enough already over the years.

 

[tomuchgear]

I used to do standard flat, then started doing the variations like incline, decline. After my shoulders kept getting so sore I switched over to free weights. Now it is more a strain to go heavy enough to be effective. Seems there is a lot of positive, and negative reviews on both. Figured why not bring it over here, and see what people have to say. I liked the decline on hammer no pain, and could go heavy to say the least. I know variation is key to keeping muscles growing, but I am always leary on adding unfamiliar things.

 

[way2tense]

im getting old and would like to use hammerstrength machines for pretty much everything...

but my hillybilly gym doesn't have any.:banghead:

 

[tri-terror]

I love HS machines. The best one for chest IMO is the flat bench where you are sitting upright. Love that thing. I don't like the incline so much cause I feel the angle is a tad too steep, and the decline is hard to stay down on when you put any weight on it.
Best thing about them though is you can truly push to failure and be safe at the same time.
Pretty easy to do forced reps or negatives to if you have a spotter/buddy.

 

[ThinkTank]

Us older folks can no longer deal with the trauma to our shoulders, therefore we prefer HS. It is really as simple as that.

 

[FireRoss]

Depends on what your goal is, nothing will build muscle better than free weights. HS and other machines are good for polishing but for muscle gain FW rule the day.

 

[iceman74]

Us older folks can no longer deal with the trauma to our shoulders, therefore we prefer HS. It is really as simple as that.

Between shoulders getting beat up from free-weight ego-lifting and life+bad decisions kicking my ass, at 39, I am really starting to appreciate what machines have to offer. They really seem to isolate in a way that even dumbbells can't compete with.

 

[tri-terror]

Depends on what your goal is, nothing will build muscle better than free weights. HS and other machines are good for polishing but for muscle gain FW rule the day.

I have to disagree with you there. I would actually argue that I could build a better physique with hammer strength and/or Nautilus. With a couple of exception like squats deads and chins...

 

[kubes]

I have to admit with getting older i love the hs machines for a few reasons. Less stress on the joints, they really ISO the muscle and I do not need a spotter. I switched over to hammer strength and db a few years ago and I have no regrets

 

[RONJON]

They both have their benefits thats for sure!
I used to love being the young kid throwing up tons of weight on heavy bench and heavy squats. No feeling like it!

BUT..as I get older and with a couple serious injuries under my belt consequently I do a lot of hammer strength. Honestly I can get just as good of a workout either way. Its kind of hard to get amped to set new PRs on a hammer incline though

 

[thebigguy84]

I have to disagree with you there. I would actually argue that I could build a better physique with hammer strength and/or Nautilus. With a couple of exception like squats deads and chins...

I have to agree with you on this Tri-Terror I stay away from flat bench incline bench and decline bench also free weight military barbell press.....I have put a ton of mass on my shoulders and chest from only dumbells hammerstrength and cables....Also a little added smith machine here and there.

Posted from the Professional Muscle App!

 

[GS]

I always start out with Incline's and for my second exercise is hammer strength flat press .
By taking out the flat barbell my chest has improved a hell of a lot.
When my bench was its highest my pecs where no where near the development than when i replaced it with regular incline work.

 

[concreter]

I still like flat but on the smith machine. Takes away from the stabilizer muscles which are normally the ones you hurt. I get a great shoulder workout on flat.



My favorite is d-bell inclines alternating angels.
Then all machines and pulleys.

 

[flexdurden]

I still like flat but on the smith machine. Takes away from the stabilizer muscles which are normally the ones you hurt. I get a great shoulder workout on flat.







My favorite is d-bell inclines alternating angels.

Then all machines and pulleys.

I go very light on fiat smith and do more of guillotine press... Gotta go light though and squeeze pecs through the movement. I act as if I'm trying to push my hands together while they are on the bar to contract chest...

Just a different exercise to add to the rotation

 

[BSJ2004]

I used to go really heavy on bench when I was younger, I loved it! There was nothing like repping 315 or 405. Years later, my shoulders and joints were tore up! Granted, thats with a lifetime of sports and other impact as well.

Now, I like to use other methods. I use primarily dumbbells for pressing, and usually thats on some incline. I only use weight that I can control and that *does not hurt! If you experience pain while doing a lift, its typically not good. Here are a few pointers:

-Go at a faster pace. Less rest makes your work harder but has many benefits. It will fatigue the muscle faster and give a nice conditioning effect.

-pre-exhausting can work wonders. I do this for chest often with something like the pec dec or some fly machine. Get a good pump, then when you hit your presses, the pump and focus is insaine, despite a little bit less weight.

-still hit your stabilizers if you use machines. You can do a plethera of things, such as face pulls or different holds. I also like to do a lot of bodyweight exercises, like push up variations that work a different type of strength. These are great to incorporate in there. Its a good compliment to machine work if the heavy free weights cause you pain. Often times, these type of things can help to "correct" the issue that is causing you pain. This could be due to a number of things, such as poor posture, muscle imbalances, weaker joints (tendons, ligaments) and so on. Look to correct your weaknesses and imbalances.

Dave Palumbo used to say that its not about the amount of weight that you lift, but the amount of weight that you make your musces "think" they are lifting. Food for thought...

Good luck! Just enjoy what you do and push for gains and progress. Thats what its all about.

 

[GS]

From 1991 to 2009 i was a bench specialists i trained West-side and it got to the point i was having trouble brushing my teeth so i decided i no longer could tolerate barbell bench press. Did i love it hell yeah ,now hell i can't stand to hang my gym bag on a flat benchpress

 

[FireRoss]

I have to disagree with you there. I would actually argue that I could build a better physique with hammer strength and/or Nautilus. With a couple of exception like squats deads and chins...

From my own experience I only gain size from free weights. I've read it's because your body isn't locked into a single plane of motion like a machine.

I wish it was the other way around, I prefer to use HS machines.

 

[Cerberus777]

I love HS machines. The best one for chest IMO is the flat bench where you are sitting upright. Love that thing. I don't like the incline so much cause I feel the angle is a tad too steep, and the decline is hard to stay down on when you put any weight on it.
Best thing about them though is you can truly push to failure and be safe at the same time.
Pretty easy to do forced reps or negatives to if you have a spotter/buddy.

The best hammer incline ive used is on a hammer incline on one side reverse pulldown on the other. It isn't nearly as steep, and the range dosnt close in as drastic as the normal hammer incline.