Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press

The Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press is a strength machine that lets you press heavy and horizontally in a position close to the classic bench press, but without having to balance a barbell or needing someone to lift it off for you. Each arm moves independently and follows your natural pressing path inwards and outwards as it does so. Intended for the serious home gym, the personal training studio or the semi-professional space where chest training has to be heavy and safe.

Iso-Lateral Horizontal Bench Press at a glance

• Iso-lateral movement path: each arm works independently of the other, so your strong side cannot take over the work and differences become visible.
• Converging and diverging handles: the arms come towards each other as you press, which is closer to a natural pressing movement than a fixed straight path.
• Seat at 5 degrees: you sit slightly tilted, which locks your torso down so your strength ends up in the movement instead of in stabilising.
• Ergonomic handles: the grip sits between neutral and overhand, so your wrists and shoulders stay in a natural position during heavy pressing.
• Starting resistance of 8.2 kg per arm: a realistic starting point for warm-up sets without having to reach for plates straight away.
• Load of up to five 20 kg plates per arm: enough headroom to keep building on your pressing for years.
• Four storage pegs for plates: your weight sits on the machine, so you run descending sets without hunting around.
• Build height of 146 cm: low enough for a basement or garage where taller strength machines will not go.

Heavy pressing without a spotter

With a free bench press the last heavy set is often the point where you hold back when training alone at home: with nobody to lift the bar off, you unconsciously keep a rep in reserve. On this machine the handle runs along a fixed path and you simply put it back in the rest position when you have had enough. That lets you work closer to your limit when you train on your own. In a studio it also means nobody has to stand and wait to spot.

A pressing path that moves with you

The handles converge and diverge: they come towards each other as you press out and move apart as you come back. That follows the path your arms want to take by themselves during a heavy push, so the chest stays under tension at the top of the movement for longer than it would with a rigidly straight handle. The handles sit between neutral and overhand in terms of position, so your wrists do not end up at a forced angle. Together with the seat at 5 degrees, that keeps the execution recognisable in heavy sets too.

Loading each side separately

Each arm has its own weight peg, so you can load left and right differently. That is useful when you notice one side failing sooner: give that side an extra set or load it slightly heavier for a while. On a machine with a single connected handle that difference is not even visible, let alone something you can address. With the starting resistance of 8.2 kg per arm you also have a comfortable starting point for your first warm-up set.

Space and set-up

The machine measures 153 cm long, 175 cm wide and 146 cm high, and weighs 109 kg. At 146 cm build height this is one of the friendlier strength machines for rooms with a lower ceiling. The width of 175 cm is the point to watch here: you need room on both sides to slide plates on and off. The frame is built from 11-gauge steel with an electrostatically applied powder coating, and the feet have holes so you can anchor the machine to the floor.

Worth knowing

Weight plates are not included, and because you load each side separately you need them twice over. A machine does not fully replace the free bench press either: the stabilising muscles do less work here because the path is fixed. For a lot of people that is exactly the reason to choose it, but if you train specifically for a competition bench press, the barbell stays part of the picture. Beyond that, this is a machine for horizontal pressing; for shoulder and back work you will need additional equipment.

Frequently asked questions about the Iso-Lateral Horizontal Bench Press

Can I train on this on my own without a spotter?

Yes, and that is one of the main reasons to choose this machine. The handles run along a fixed path and come back to the rest position, so you can break off a set without weight staying on your chest. That means you dare to work closer to your maximum when you train alone. Do build up calmly and make sure you have the movement under control before you go heavy.

How much weight can I load?

A maximum of five 20 kg plates fits per arm, so 100 kg per side. The starting resistance is 8.2 kg per arm, which is a usable starting point for a first warm-up set. Four storage pegs keep the plates you are not using within reach. Plates are not included, so budget for a separate purchase.

How much space do I need?

The machine is 153 x 175 x 146 cm. The build height of 146 cm is low for a strength machine, so a lowered ceiling is rarely a problem here. Pay particular attention to the width of 175 cm, plus extra room on both sides to change plates. At 109 kg unit weight the machine stands stable without anchoring, although the feet do have holes so you can bolt it down.

What is the difference with an ordinary chest press machine?

The movement path. An ordinary chest press has a single connected handle, so your strong arm quietly takes over part of the work. Here each side has its own handle that moves inwards and outwards with your arms. On top of that, this machine is loaded with plates rather than a weight stack, which gives a more direct feel for the resistance but does mean changing plates.

Is this machine suitable for beginners?

Yes, a guided pressing movement is pleasant for beginners in particular, because you do not have to stabilise the path yourself and you can keep your attention on the tension in the chest. The starting resistance of 8.2 kg per arm and the several seat positions make it possible to start light and at the right angle. That said, this is professional equipment, so the investment is substantial for someone just starting out with strength training. In time, combine it with free exercises for the stabilising muscles.

Do I have to anchor the machine to the floor?

You do not have to, but you can: the feet have holes for it. At 109 kg unit weight plus the loaded plates, the machine stays put nicely on a level surface. Anchoring is mainly worth it in a studio or shared space where a lot of heavy training happens daily. On a wooden upper floor, a solid and even surface matters more than the anchoring itself.