How to do a machine high incline hammer chest press

Setup:

1. Machine Adjustment: Adjust the incline angle to approximately 60-75 degrees (a higher incline than the standard incline press).
2. Seat Adjustment: Position the seat so that the handles are roughly aligned with your upper chest to shoulders when your arms are extended.
3. Grip: Grasp the handles with a neutral grip (palms facing each other).
4. Body Position: Sit back against the pad with your head resting comfortably. Keep your core engaged and feet planted firmly.

The Lift:

1. Press Forward: Exhale and smoothly press the handles forward and slightly up, extending your arms until they are almost straight, but avoid locking out your elbows.
2. Squeeze: Contract your upper chest muscles at the peak of the movement.
3. Controlled Return: Inhale and slowly return the handles back to the starting position, resisting the weight as you bring it back towards your chest.

Tips:

• Focus on the Upper Chest: Keep your attention on the contraction in your upper chest muscles.
• Shoulder Blades: Retract your shoulder blades and keep them pinned together throughout the movement.
• Control the Movement: Avoid using momentum or bouncing the weight. Perform the exercise with a slow and controlled tempo in both the pressing and returning phases.