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Yes it is pretty close since the starting weight is 45lbs. I feel like this is slightly easier because of the position of your hand being close to your side versus in front of you.

Agree 100% it can be a little tricky. I personally avoid too heavy weight and stay in the 8-15 rep range.

You can go further by bring your legs lower on the platform but not everyone has that type of mobility. If you do pause reps you can also get more glute engagement. The pendulum squat is much better at doing what you suggested 💪

That's a really good tip. Thanks for sharing.

I think more like 105 kg. I do 3 plates on each side on this machine and 2 and a 10lbs plate on a regular bench.

That's pretty good. You could try changing the tempo in your sets to help you increase stability and controlled strength before you ad more weight if it's uncomfortable to go heavier. This can be a safer route that can help you become stronger.

@ Thank you, I think I’ll stay on this weight for a while, so my chest muscles can grow and adapt, since I just started lifting few months ago.

De nada!

@@sashineb.2114 you are welcome!

@@doublegswellness7341 You're right about how the first one is the hardest to do. I find that with all of those Hammer Strength MTS machines. I can't imagine anybody using the entire weight stack on that ab machine. LOL

@@SPZ909 facts! The first time I I tried this I was like woah! I squat 245 10-12 reps…

@@NHroxNH thanks for the comment! We will do better next time 💪🏼

If performed correctly I would say it's better I get a much better contraction on my chest on this machine

I agree with @sam3jay! This tends to be better for the majority of our clients.

Try going lighter and pausing at the bottom for 1-2 seconds. I find myself doing what you mentioned when I try to go too heavy.

It's a great machine!

Gracias por tu comentario. Ya empezamos a hacer videos en español.

Nothing wrong, those two machines have different mechanics and gravity. It is normal to do more on the decline versus the flat bench press machine.

The decline hammer strength machine will do that better. We have that video in our channel. If you don't have access to that machine, you could try to sit a little higher and do partial reps. That might target the lower pec depending on your height and range.

@ tnx

👍

Yes, unfortunately it is not. The Arsenal Strength one is great because it has the adjustable handles. We usually have to push it from the other end for our clients for them to use this or they get a partner to help out.

I would think tho with short arms it's a benefit due to more ROM

@@hussein8496 yeah, i usually put like a yoga block or clips to initiate the movement

Did you like this better than regular bench press?

@@doublegswellness7341 Yes 😂

Really? I haven't been able to progress from 80kg on normal bench press for more than a year, but on this I can rep 86.4 kg 8 times.

I saw an old video of this somewhere a few years back when I learned about the barbell hack squat. I hope one day I can find it in person and try it out!

100% agree with you.

🤝

Yes very impressive. Just be cautious every time you do low reps. This machine should be pretty safe as long as your body position is good and you are in full control.

⁠ok!😅

Completely agree! Happy for you that this works out well for you! Thanks for your comment and we hope it inspires more people with rotator cuff issues to continue to strive on becoming stronger and confident with presses like these!

Do you know if you can do the incline iso chest machine in the same workout with the regular

@@MarcConnelly-hn8uu you can just be mindful of your rest periods to avoid injury.

Gravity will help stretch your arms (go up) but not lift the weight.

I do about 115 kilos total weight on this for 8-10 reps, on a regular bench I can do about 95 kilos for 8-10 reps. You can maybe do between 110-120ish on a regular bench according to your numbers.

@@doublegswellness7341 is it harder than the regular bench?

@@doublegswellness7341Dont you mean 80-70kg?

@@doublegswellness7341 I'm not sure about that, I do 86.4 kg for 8 reps on this but haven't exceeded 80kg on barbell bench.

We have found that most people have an easier time setting it up this way, you can rack it easier, it feels smoother, and you don't cause a traffic jam during busy hours in commercial gyms with the bench sticking out. For safety and feel on most people we have trained tell us that this would be the best way. We will look into it and see what other professionals are saying about this.

It works the same muscles as a regular bench but this is more stable. You could go more intense here just because of how safe it is. But if you have perfect on normal bench and have spotters with you all the time, I think regular bench can be extremely beneficial because your assisting muscles have to work harder to maintain stability. I would say this is better in the beginning of your lifting journey and normal bench better if you are more experienced. But doing both definitely is the way to go.

We found that feet higher and pointing out would be best for glutes. It is also better if you fully pause at the bottom and push through the heels.

That is great! We do this in two out of our 6 phases each year. Hope you have great results with it.

🙌

@@doublegswellness7341 you’re welcome, I’ll be working on mine 👍👍👌👌👏👏🙌🙌💪💪🏋️‍♂️🏋️‍♂️🦍🦍

Oh no!! Might have go to another gym 🤔 Just kidding 😂

I'm not understanding your comment, but both back and biceps are pulling muscles. They move in the same pattern and will always feel them when you pull towards your body. Or when you stretch them in the eccentric motion.

Try holding it at the top for one second and go down slowly with a 3 count. Some times we do this too fast and use to much momentum instead of using only contraction of the muscles. You might have to lower the weight it this it too hard.

Lower chest

entire chest actually.

Oh nice! Do you have a picture or a video of that?

Unfortunately the taller you are, the less range of motion you can perform on this machine because of its fixed position. If I want to go to full range I would do a smith machine squat with my heels elevated, barbell squat or pendulum squat. I hope this video helped you perform this exercise as best as it can.

That depends on who you ask. A rough estimate benching 90lbs here would be like benching 170-185 on a regular bench.

Glad we could help! The gains are coming in for sure!

Son muy buenas las maquinas de hammer strength

Yes it is per side. We can also bench because of how stable this machine is compared to a barbell.

Thank you.

Lower back can arch a little and brace core to keep it stable. WE always tell everyone to retract (pull) shoulder blades back and down so the elbows don't come too high and cause internal rotation of the shoulders. This machine has a seat belt you could use on heavier loads as well to help stabilize the hip and spine.

This can help you prepare for heavier load on regular bench. You can do more weight safer on here than a regular bench.

Thank you for the advice. We will start doing that in our future videos.

@@jac_builtWoodworks Same here! It feels way better doing the reverse way.

We also believe every machine will help you gain strength. You just have to learn how to maximize its potential through the best movement possible. Thank you for your comment.

I can do 13-15 reps with two plates on this machine but I can only do 5-8 reps with two plates on the bar. I'm guessing this could feel like 95-105 with two plates on this machine. The starting weight is 18 lbs plus 90 (plate each side) is 108. This machine is also a lot more stable which helps us push a lot more weight here versus a regular bar.

It’s a lot easier than barbell bench/dumbells as the machine includes a type 2 lever that assists a lot. It’s relatively easy to estimate if someone measures from the pivot point at the back of the machine to the where the weights are loaded up and from the pivot point to where the handles are you can just pop the numbers into a ‘type 2 fulcrum lever calculator’ (Google) and it will tell you.