The seated chest press machine with a hammer grip targets the chest, triceps, and shoulders. The neutral grip position emphasizes the triceps and provides a different stimulus to the chest muscles.

1. Adjust the seat height of the chest press machine and select the appropriate weight.
2. Sit down and grasp the handles with a neutral (hammer) grip.
3. Press the handles forward, extending your arms fully.
4. Squeeze your chest muscles at the top of the movement.
5. Slowly return the handles to the starting position.