How to Do an Iso-Lateral Bench Press Exercise

The Hammer Strength iso-lateral machine gives you much more support than free weights. With this chest and shoulder exercise, you can either raise both arms together or individually. With the right movements, this machine can help you develop and strengthen your pectoral muscles. Just follow these steps.

Difficulty: Moderate

Instructions

1. Adjust the amount of weight on the machine before you sit down. This will depend on your fitness and strength level and will increase as your workout increases.

2. Sit on the seat and make sure your shoulders are level with the grab bars and your back is straight and firmly against the back pad. Plant your feet flat and firmly on the floor.

3. Grip the bars loosely overhanded, and exhale as you press forward, bringing hands in front of you. You can do this with both arms or one at a time. Be careful not to lock your elbows.

4. Inhale as you bring your elbows back in, making sure the weights do not touch the machine.

5. Repeat several sets, resting for about 30 seconds in between. The amount of sets and repetitions should increase as your exercise routine develops.

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