Hammer simulator, device, pros and cons, types of exercises

Features and purpose

The Hammer is popularly called a power lever exercise machine, popular among professional bodybuilders and beginners. The device helps reduce the load on the joints and perform a safe and correct seated press. To work out the muscles, you need to grab the handles of the machine and then slowly stretch your arms forward. It is worth noting that weights are attached to the lever: weights, dumbbells, weights, and so on.

The most popular exercises among athletes are basic ones. According to professionals, without bench press and squat, progress will be insignificant. But basic complexes involve working with a partner. When lifting heavy weights, there is a high risk of injury. The Hammer Press allows you to work your muscles properly without the help of a partner.

The stereotype that exercise machines are inferior to working with free weights has long been dispelled. Now even experienced bodybuilders prefer to vary the load by resorting to isolation movements. Exercises performed in the Hammer diversify your training split and promote progress.

Hammer develops:

breast;
shoulders;
legs.

The position of the backrest can be set either horizontally or at an angle. Thus, bench press in the simulator will help to comprehensively work out large muscle groups. Also, the rotating axis of the installed power levers allows movements in an arc, which eliminates the load on the joints.

A hummer is a power lever machine designed to perform proper bench presses.

Hammer exercises allow you to comprehensively work out large muscle groups, eliminating stress on the joints

Technical characteristics of the Hammer machine:

The basis of the machine is high-quality profile pipes produced by Severstal with sections of 80x40, 50x50 and 40x40 mm.
All fittings are made of steel.
The guides and rubbing parts are treated with a protective composition of chromium and nickel. The handles and grips are also chrome plated.
The disc rods are coated with a complex galvanic composition.
Painting is done using powder coating: the frame color is white gloss, individual elements are antique silver-black.
As a load, training or Olympic discs with a mounting hole with a diameter of 51 mm are used (purchased separately).
The maximum weight of discs is 450 kg.
Materials of soft elements: secondary foamed polyurethane foam, vinyl artificial leather, impact-resistant plywood.
The supports of the simulator are rubber bearings with a diameter of 120 mm and a thickness of 20 mm. Also, the legs of the machine have holes for fastening to the floor, to prevent it from being moved by visitors to the hall.
Machine dimensions: length 2250 mm, width 1060 mm, height 1620 mm.
The Profidim simulator weighs 190 kg (without weights).

Products similar to TDH-0141-DE. Leg press (hammer)

The manufacturer reserves the right to make changes to the design of products that do not impair their performance characteristics, in accordance with technological innovations and design solutions.

The lever exercise machine, called a “hummer” among athletes, is designed and created with the main goal of reducing the load on the joints, while increasing the efficiency of working the triceps, shoulder, pectoral muscles, arm muscles and hips. What options for working in a Hummer exist are further in the article.

Advantages and disadvantages

The Hammer simulator is ideal for beginners just starting their “path”. In the first stages of training, it is better for them not to load their body by working with barbells and dumbbells. It is worth considering that due to underdeveloped stabilizer muscles, such projectiles will “chatter” from side to side, this will not lead to anything good. For the first 2-3 weeks it is better to work in simulators. Firstly, the risk of injury will be minimized, and secondly, the development of large muscle groups will prepare the body for working with free weights.

When performing bench presses, the load is applied not only to the target muscles, but also to the auxiliary ones. This will allow you not to waste time training your biceps, triceps, calves and trapezius - a beginner will not need such exercises. At the start, you should think about strengthening your chest and legs; Hummer is best suited for this. Shoulder training should be started no earlier than 2-3 weeks later.

For a full workout, 45 minutes will be enough. A reasonable approach will avoid stress. The body will not need to spend a week restoring resources, so progress will proceed much faster.

The main advantage of the Hammer simulator is the even distribution of the load on the muscles. When working with free weights, many athletes experience muscle asymmetry. Hammer loads the right and left sides equally and allows you to correct developed deficiencies.

Despite all the positive qualities, unfortunately, exercise machines are not without their disadvantages. When working in a Hummer, the muscles are not used 100%. So you shouldn’t concentrate exclusively on isolated exercises.

The advantage of the simulator is the uniform distribution of the load on the muscles

Hummer is great for training beginner athletes - the risk of injury is reduced to zero, the body gradually prepares for higher loads

Training rules

When training in a Hummer, you should follow a number of rules. Beginners should stick to the fullbody system. The legs are loaded first, followed by the development of the pectoral muscles. Working through these groups requires the greatest amount of energy. If you have some strength left, you can think about your shoulders. It’s better not to think about any biceps or triceps at the initial stage.

After a few weeks, the athlete can move on to a split. At the same time, you should not complete your training in the Hummer. Basic exercises with free weights should be added to the exercise machines. This will allow you to increase the load weekly, avoiding overwork. While one muscle is being restored, another is being worked out, this is the main key to success.

Weight is individual in each case. For your first workout, you should start with the minimum. By learning the technique and performing 12 perfect repetitions, an athlete can add 5-10 kg. A systematic increase in loads will help avoid injuries. Don't rush things and chase big weights.

When performing the exercise, your back should be pressed tightly against the back of the chair. If it arches, you can tighten the muscles, and this also helps remove the payload from the chest and arms. When doing a bench press, you do not need to try to push out the handles, as is the case with a barbell; it is recommended to slowly straighten your arms, as if moving a load.

Recommendations for using the simulator

The load and weight are selected individually; beginners should start training using the fullbody system

Exercise technique

After the training complex has been selected, you can proceed to studying the exercises. It is important to monitor the correct technique, without this progress will not be possible. After reading the step-by-step instructions, the athlete will be able to quickly achieve results.

Hummer shoulder presses can be performed not only by men, but also by girls. The design allows you to take any weight without restrictions, so both beginners and experienced athletes can work in the simulator. To perform this, you need to sit down with your lower back pressed tightly against the back. Holding the handrails with both hands, the athlete must straighten them upward. The pressing movement should be done while exhaling and returning to the starting position.

The press is designed to work the front deltas, and the load will also shift to the middle beam. For beginners, such a movement will be enough. Experienced athletes are recommended to supplement their work in the Hammer with standing dumbbell swings and stretches for the rear delts. This will allow you to work your shoulders comprehensively.

The Hammer chest press is one of the most popular exercises. It simulates the bench press, but does not require pair work. In the simulator, a person does not have to worry about being crushed by a barbell. The risk of injury is minimized, and the maximum weight can be taken.

To perform an exercise on the pectoral muscles, the athlete must take a place on the bench so that the levers are at chest level. When exhaling, you should “squeeze” the projectile up, and when inhaling, return to the starting position. Everything is extremely simple, so everyone can master the technique.

The complex should be performed no more than once a week, then the chest muscles will have time to recover.

Another variation of the chest exercise is the Hammer Press from a seated position. You can work with free weights both in a horizontal plane and at an angle. In the first case, the load is distributed evenly, while in the second the emphasis shifts to the upper chest. Working in a seated Hammer is nothing more than an imitation of a dumbbell and barbell bench press at an angle of 45%.

The technique of execution is the same as before: you need to lift the projectile while exhaling, avoiding the lumbar “bridge”. Do not forget that the seated press loads not only the upper chest, but also the front deltoids. This can affect strength in shoulder exercises, so it is better to train these muscle groups separately.

The bench press in the simulator is significantly different from the previous options and requires a separate analysis. The main load falls on the quadriceps. The hammer will allow you to replace the squat, which is contraindicated for those with back problems. When working in the simulator, the axial load on the spine is minimized. The exercise is suitable even for those who suffer from intervertebral hernias.

To perform a bench press, do the following:

take a seat in a chair;
place your feet on the platform approximately shoulder-width apart;
press the platform up and remove the fasteners from the fuse;
As you exhale, lower the projectile down.

The recommended number of presses is 12, sets – 3. Given the impressive strength of the leg muscles, the load should be increased every workout. The main thing is not to overdo it.

Chest Press

Shoulder press

Bench press

Shoulder press

The hummer is also convenient for working out deltoids.

What muscles work?

In this type of press, the main load falls on the deltoid muscle, as well as on the muscles of the chest and arms. The exercise is performed while sitting.

Muscles involved:

anterior deltoid;
middle deltoid;
supraspinatus muscle;
trapezoidal;
serratus anterior;
biceps;
triceps

Technique

Working out the shoulder muscles in a hummer is a fairly simple level, suitable even for beginner athletes.

It should be performed according to the following rules:

Prepare the simulator - choose the weight that suits you.
Sit on the exercise machine bench, spread your knees, taking a stable position. Place your feet on the floor.
Grab the handles of the machine.
Tighten your abs, chest and shoulder muscles.
Take a deep breath.
Raise your head.
As you exhale, straighten your elbows, pressing the handles of the exercise machine.
Having reached the top point, fixate for a couple of seconds, feeling the tension in all muscles.
As you inhale, return the handles to their original position.

Perform hummer shoulder presses 15 times in 3-4 sets.

The video shows the technique of performing a press for the shoulder muscles using an example of an exercise on the anterior deltoid muscle. Ivan Gutorov shows:

Contraindications

Hammer is unique in that it has virtually no limitations. It will be an ideal alternative for all those who have problems with shoulder joints. The exercise machine is also suitable for people with back pain. The device avoids stress on the spine and is an ideal replacement for basic exercises.

Don't neglect proper technique. When doing presses, do not lower the handle below chest level to avoid damaging the ligaments. Your wrists should remain straight while performing the exercises. And, most importantly, lumbar “bridge” should be avoided. Such deflections have nothing in common with the correct technique.

People with pathologies should consult a doctor before visiting the gym. Everyone else can safely start training in the Hummer. Thanks to the design of the simulator, the muscles will develop symmetrically, so the installation is suitable for both beginners and experienced athletes. With regular practice, progress will not take long.

It is not recommended to use the exercise machine for ruptures and sprains of the pectoral muscle, ligaments, joint injuries and all kinds of inflammatory processes.

What muscles develop when bench pressing in a Hummer?

When pressing in the Hummer, the pectoral muscles are worked, as in a regular bench press, but stabilizers are practically excluded: the serratus muscles, trapezius, lats and some others. Depending on the angle of inclination, you can work more forcefully on the top of the pectoralis major muscles (if you press with an incline) or on the middle part (if you press horizontally).

This option is not suitable for pumping the inner chest area, since it has a greater effect on the outer side.

However, the deltoids and triceps still act as synergists and help to carry out movement.

If you need to focus on the pectoral muscles to the exclusion of all others, a hummer is the best option