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Muscle Sport Magazine

Droppin’ Down the Hammer – A Chest Routine Sure To Pump

Shock your muscles into growing. That’s something heard quite often about switiching up your workout routine to include some new movements. But there are the so-called ‘staple’ exercises that should be done basically every time out.

When it comes to working your chest, there is always the option of rottaing between barbells and dumbbell presses, of course, but that, too, gets old.

If you’re lucky enough to belong to a gym that has a full allotment of Hammer Strength machines, then an added option is at your disposal.

What makes the Hammer line so intriguing is that you can rep out without a spotter and it is less taxing on your elbows, shoulders and wrists, while still using free weights and not a standard ‘machine.’

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So give this simple yet solid pec routine a try one of these weeks and you will feel an enormous pump from the sheer volume.

INCLINE HAMMER PRESSES

Set 1 – 45-pound plate on each side, 15 reps, 10 partial reps

Set 2 – Two 45-pound plates on each side, 12 reps

Set 3 – Three 45-pound plates on each side, 10 reps

Drop Down set with two 45-pound plates, 10 reps

Drop Down set with one 45-pound plate, 10 reps

FLAT HAMMER PRESSES

Set 1 – 45-pound plate on each side, 15 reps, 10 partial reps

Set 2 – Two 45-pound plates on each side, 12 reps

Set 3 – Three 45-pound plates on each side, 10 reps

Drop Down set with two 45-pound plates, 10 reps

Drop Down set with one 45-pound plate, 10 reps

DECLINE HAMMER PRESSES

Set 1 – 45-pound plate on each side, 15 reps, 10 partial reps

Set 2 – Two 45-pound plates on each side, 12 reps

Set 3 – Three 45-pound plates on each side, 10 reps

Drop Down set with two 45-pound plates, 10 reps

Drop Down set with one 45-pound plate, 10 reps

FLYES

Can be chosen between flat, incline or underhand standing, five or 10-pound increments for each set (at least 12 reps for each).

If done in it’s entirety, you should be performing 237 total reps (an average of nearly 60 per movement). This is a great chest workout that will not kill you, but one that you will surely feel the following day.

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