Learn about the non-standard pectoral approach that all professional bodybuilders use. The hummer press is a group of isolated movements and provides athletes with the opportunity to complete the workout of the large chest muscle. The main feature of the movement is the ability to load both halves of the breast equally, which contributes to their harmonious development.
When performing a movement, the effect of it can be compared to working with dumbbells, but thanks to the use of the simulator, the amplitude remains constant. You just won't be able to change the trajectory, as it is set in the simulator. This is definitely a positive factor, as it increases the load on the target muscle. Also, various stabilizers are not involved in the work, which can take part of the load for themselves. As a result, only the large muscle is pumped.
At the same time, the exercise has its drawbacks. The most significant is connected with the same constant trajectory of movement. For this reason, the athlete is unable to take the most comfortable position. It is possible to change the height of the seat, but the inclination of the arms relative to the body always remains constant.
However, the movement does not belong to the group of basic ones and this disadvantage can be completely neglected. More precisely, it is precisely because of this feature that the movement is not basic, since in comparison, for example, with the classic bench press, it is very difficult to achieve effective progression of the load. This exercise can be recommended for two situations:
- If there is a disparity in the development of the left and right parts of the chest.
- When two basic movements in a lesson are no longer enough for progress.
How do muscles and joints work on a hummer press?
We have already said that the main advantage of movement is the ability to emphasize the load on the targeting muscle. Of course, a small part of the load when performing a press in a hummer will still fall on the triceps and front deltas, but it is quite insignificant. If you notice a lag in the development of any part of the chest muscles, then the movement can be performed with one hand, which allows you to load only the necessary section of the chest muscles.
When performing the movement, remember to firmly press your back against the back of the simulator and work only with the target muscles. It is impossible to connect other muscles to work, so as not to reduce the efficiency of the movement. Also, do not often progress weight, but rather focus on technique.
Since the trajectory of movement is strictly predetermined, there is no large load on the joints. However, when using excessive weights, it is this factor that can become negative. When you work with free weights, you have the right to change the position of your arms and thus provide yourself with greater comfort. You do not have this opportunity when using the simulator, as you may find yourself in an unnatural position, thereby increasing the risk of injury. Therefore, you need to thoroughly master the technique of this movement.
How to properly press in a hummer?
Sit in the simulator with your back firmly pressed. Then you need to adjust the seat height to suit your height for a comfortable ride. As the shoulder blades are brought together, inhale, thereby stretching the chest muscles. This will increase the load on them.
Exhaling air, begin to push the machine forward. Try to do everything smoothly and avoid jerking. In the extreme position of the trajectory, your elbow joints should remain slightly bent and in this position you should maintain a one or two second pause. Inhale as you move the machine backward (negative phase). Also note that a negative move should take twice as long as a positive one.
Make sure that the shoulder blades are always brought together and the gaze is directed forward. Expand the elbow joints slightly so that a right angle is formed between them, and they are not pressed against the body. Otherwise, the load on the triceps will increase. Press your back against the machine to prevent the shoulder joints from extending forward.
Feet should be firmly on the ground to maintain maximum stability. You can perform a press in a hummer after basic movements or for preliminary fatigue of the pectoral muscles. Do not expect to gain weight with this exercise.
Tips for Athletes on the Hummer Press
The chest is a large muscular group that consists of several divisions. Therefore, for high-quality breast training, you need to work on each section individually. As we already said, the press in the hummer is designed to pump the outer and lower sections of the group.
Most often, athletes have a lag in the development of the upper section. Thus, the use of this movement may be appropriate if there is a disproportion in the development of the right and left parts of the chest, or to stretch the muscles.
By performing movement within the range, you can more actively load the targeted muscles and reduce the risk of joint injury. If you are using heavy weights, then it makes sense to perform the movement with the help of a friend who will help take the weight off the racks and thereby relieve the load on the shoulders and elbows.
Denis Borisov tells more about the technique of performing a press in a hummer in the following video:
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