Hammer simulator for pectoral muscles, back, shoulders, legs. What muscles work, exercise

The Hammer simulator belongs to the group of lever simulators. Lever designs are designed to work with free weight. This minimizes the risk of injury and allows you to independently adjust the weight of the placed load. The hummer simulator is designed to train the pectoral muscles... The biomechanical action on this simulator is based on the pressing movement.

Essence and basic principles

The pectoral hammer trainer is a sports power lever apparatus. The result of working on a hummer is the pumping of a group of pectoral muscles, the formation of a beautiful silhouette. The muscles of the chest are represented by several groups, the pumping of which is carried out both separately and in a set of exercises.

Each muscle ligament has specific functions:

• Big muscle. It occupies most of the surface of the facial part of the sternum and is one of the strongest muscles on the human body. Has a triangular fan-shaped shape. Responsible for turning the shoulder joint, repulsion and fixation of the body when moving the trunk up.
• Small muscle. It has a triangular shape, located under the pectoralis major muscle. Responsible for lowering the scapula, raising and lowering the arm, the work of the shoulder girdle.
• Serratus anterior muscles. Located at the side of the chest. They are responsible for leading the scapula forward, participate in turning the scapula. Pumping the serrated anterior muscles forms the lateral relief of the torso

The design of the hummer is aimed at clearly fixing the position of the hands and targeted pumping of the pectoral muscles.

Description of the hummer:

• Adjustable seat. Adjustment allows you to adjust the design to any human parameters.
• Support backrest. Helps to fix the body, which completely eliminates trauma to the spine.
• Handles. They are located on two sides of the position of the hands, walk along a given line, their movements are independent.
• Weight. The total weight of the projectile is 265 kg. This design is designed for gym use.
• Back of the simulator... It is a system of two weight blocks that are triggered by raising and lowering the arm.

The mechanism of action of the hummer lies in the work of the handles. This movement assumes a characteristic amplitude. Amplitude is the basis for working out the pectoral muscles, which stretch and contract through the action of the hands.

The hummer pectoral trainer has the following advantages:

Movement on a hummer involves the consistent development of pectoral muscle groups. This bundle consists of different beams, therefore, for pumping, it is necessary to make movements at different angles.

The press movement while sitting on a hummer involves pumping the most voluminous pectoral muscle.At the same time, the load provided by the simulator involves the pectoral muscles without using muscle stabilizers.

The pectoral hammer trainer provides a pressing action that has several features:

• concentrates work on a bundle;
• helps to use the maximum allowable weight, as it excludes the work of muscle stabilizers;
• eliminates asymmetry, as it allows you to work out the right and left sides of the chest separately from each other, if necessary.

Indications for the beginning of use

The hummer simulator is in demand by professional athletes as an auxiliary power equipment that helps to pump a group of pectoral muscles.

For non-professional athletes, the projectile is recommended in several cases:

• To improve posture. Well-developed chest muscles are the key to the correct location of the shoulder blades.
• Improving the activity of the respiratory muscles... Pumping the pectoral group helps to increase the amplitude of inspiration and expiration. This technique is recommended for those who have problems with the respiratory system, as well as those who have been diagnosed with diseases associated with impaired lung function.
• Strengthens the upper shoulder girdle and back. Exercise can be recommended by the attending physician as rehabilitation after special injuries.

Contraindications for use

Contraindications for starting work on the development of the pectoral muscles are associated with the characteristics of specific cases taken:

• It is forbidden to work with your own weight in cases where the spine was injured, ligament tears, joint injuries were recorded. In this case, work on the simulators should be carried out only after the recommendations of a specialist.
• The work on the simulator for nursing mothers or mothers who are at the stage of completing feeding is excluded.
• It is not recommended to use the simulator for women with artificial implants that have been installed under the muscle.
• You should consult your doctor before starting work for those who experience surges in blood pressure.

Helpful hints

The pectoral hammer trainer is designed for use in the gym. It acts as an auxiliary apparatus on which they are engaged before the main set of exercises. To start pumping the pectoral muscle, you need to carry out a special warm-up.

Preparation for work includes 2 stages:

1. Warm up before the bench press. Eliminates muscle stretching, jumping, or stationary work. To warm up, you need to do several approaches to warm up the pectoral muscles, front deltas and triceps. An elliptical trainer might be a good option.
2. First approach on a hummer without load. This technique helps the body adjust to the movements of the handlebars and warms up the muscles involved.

The result of work on the hummer simulator depends on the correctness of the exercises.

Recommendations for correct bench press performance:

• fingers should be around the handles, but not fixed on them to avoid injury to the wrists and wrist joints;
• it is recommended to use wrist bandages to secure the hand, this is one of the principles of safe exercise on a sports equipment;
• the sitting position of the body must be completely stable, positioning on the edge of the seat with an emphasis on the feet is excluded;
• the pace of work on the simulator should be smooth, without jerks, distortions;
• optimal position of the hands when performing the press movement - the elbows are not pressed to the body.

It is necessary to learn to feel the tension of the pectoral muscular system during the execution of all parts of the program. This eliminates focusing on the movement of the arm or hand. Hand presses in turn are necessary only when asymmetry is expressed. This happens in cases where a person is diagnosed with severe scaliosis or the back muscles work unevenly.

Hammer is a power projectile with the simplest lever mechanism, but when working on it, mistakes are possible:

• The constant change of position on the bench leads to the mobility of the back, the pushing of the weight by the wrong group of muscles, to which the action of the projectile is directed.
• The position of the body causes discomfort, due to which the shoulders are raised to the neck.
• When an uncomfortable weight is lifted, the shoulder blades move away from the seat back.
• Changing the angle of elevation at the wrist can injure the joints of the hand.
• Raising the feet, lifting the feet off the floor leads to destabilization of body position.
• Straightening the elbow in its highest position increases tension in the elbow joint.
• The handle of the projectile is located above the midline of the chest - this position provokes injury to the tendons.
• Excessive weight of the load provokes the creation of an excessive load on the elbow and shoulder joints.

The main task of the athlete working on the structure according to the press programs is to fix the position of the body on the back and seat, to make it completely stable throughout the entire movement.

Main complex

The main set of exercises includes different grip options.

This description applies to the sitting and lying position in the hummer:

• Horizontally. Provides a wide grip that mimics a barbell exercise. The advantage of working on a power apparatus over work using a barbell lies in fixing the body and avoiding injury to the spine.
• Parallel. The grip is designed to withstand the load in a sitting position. Helps to pump deltas and triceps.

Seated Chest Press Program:

• legs apart shoulder-width apart, back pressed against the back of the seat;
• arms are spread apart, pressed to the handles;
• movement begins on exhalation by smooth dilution of the handles;
• the direction of the elbows is to the sides;
• at the top point of touch, you need to pause for 2 seconds;
• the return movement begins on exhalation;
• at the lowest point, you need to pause for 2 seconds.

The bench press is repeated 10 times. Do 3 sets with short breaks.

Angled Chest Press Program:

• legs are shoulder-width apart, hands are on the handles;
• the back and pelvis are pressed against the seat;
• with exhalation, the handle straightens along the trajectory of movement;
• there should be a 2 second pause at the top stage;
• on inspiration, a return movement is made, but not completely

The exercise is repeated 15 times in 3 sets.

Program for the bench press while lying on the bench:

• the back is pressed against the back, the legs are bent at the knees, spaced with clear support over the entire surface of the foot;
• the hands are positioned on the handles so that they are at the level of the upper torso;
• on exhalation, the handles rise up, while the back and pelvis should not come off the bench;
• on inspiration, a return movement begins, it is carried out at a smooth pace, jerks are completely excluded.

The exercise is repeated 10-15 times in 3 sets.

The Hammer Leg Press program is recommended for training the calf muscles. At the same time, straining the body helps to strengthen the abs. The press, in turn, plays one of the key roles in performing actions to pump the shoulder girdle and chest.

The hammer leg press has been compared to a squat, but it also helps keep your Achilles tendons and knees completely safe.

Leg Press Technique:

• weight is set;
• the position of the body is fixed in accordance with the basic rules: the back and pelvis are completely pressed against the seat;
• legs are on the platform;
• the supports are removed from the platform;
• the legs are bent at the knees at a 90-degree angle;
• in this case, it is necessary to focus on the tension of the press;
• when exhaling, the movement is repeated.

Do 10-15 repetitions in 3 sets.

The weekly block of exercises on the Hammer simulator includes 4 workouts:

The pace of the exercise is scheduled in seconds, it includes the sequential execution of the exercise:

• lowering weight;
• rest at the lowest point;
• lifting weights;
• rest at the top.

The introduction of the pectoral hammer trainer into the overall set of exercises should be strictly controlled.

Implementation trainers' recommendations:

• men are advised to include 10-15 repetitions of 3-4 approaches with moderate weight in the general training program;
• women are advised to do 10 repetitions 3 times with a small exposed weight.

If the main set of exercises includes a barbell press or the use of dumbbells, then exercises on the simulator are performed after them. The hummer presses are part of the workout that can be replaced by lifting barbells or dumbbells and doing the exercises after warm up and warm up. The hummer is suitable for those who start training or are constantly training to keep fit.

Fixing the result

Pressing is part of your pectoral muscle building program. All types of upper torso exercises must be used to build on.

Exercise types other than the chest press:

• Pullover. This is an effective back workout that simultaneously pumps the pectoral and serratus anterior muscles. The pullover is performed after pressing and spreading the arms.
• Push ups. These are basic exercises that complement the traditional bench press movements. The dips on the uneven bars or gravitron are suitable for beginners and are excellent reinforcement of the results achieved on the hummer. Home push-ups are floor push-ups.
• Reduction and raising of hands. Isolation exercises focusing on the development of the pectoral muscle group. Most often, these exercises complete training programs. They are recommended to be done on crossover simulators. An alternative would be to work with dumbbells from a prone position.

One option to help solidify the results of the weekly hummer workout is to perform myofascial release. These are a type of special massage that is aimed at overcoming stiffness in a specific area of ​​the body during training.

Massage of the myofascial type involves the use of massage balls or balls of a small size. With their help, muscles are stretched, clogging is excluded, which prevents the result from being obtained.

Massage balls periodically knead the surface of the pectoral muscles or act on the trigger point. The trigger point marks the site of a spasm or block that reacts with soreness when pressed.

When to expect the effect

Hammer training blocks consist of different exercises. To evaluate the result of the work, you must conduct at least 4 full workouts Considering that the training block is designed for one full week, then it will take 4 weeks to evaluate the first result, provided that the planned program is regularly performed.

The hummer simulator is designed for isolating work on pumping the pectoral muscle group. Exercising on a hummer is part of a complex of sports programs. The simulator helps to tighten the pectoral muscles, minimizes the risk of injury, and allows you to focus on working on a specific muscle group.

Hummer simulator video

Exercises for girls on the Hammer chest simulator: