Comparison Hammer Bermuda XT vs Hammer Bermuda XT Pro

The type of bench/rack is indicated by the type of main exercises for which it is designed. The main types are: bench press, squats, abs, hyperextension and biceps (training on Scott bench). These types may well be combined in one model: for example, Scott benches are often an addition to the bench for the bench press and/or the abs. Here are the main features of each option:

- Squats. Racks for safely performing barbell squats. As a rule, such machines are used as auxiliary sports equipment with special stops to hold the shaft and insure it from falling. Brackets for the bar in the design of the racks usually have a multi-stage adjustable height.

- Bench press. The structure is designed primarily for training with a barbell — bench press and/or shoulder press (see "Types of exercises"). The first option provides for the presence of a horizontal bench, the second — a seated one, with back support; models that allow both uses usually use a tilt-adjustable backrest. In addition, there are squat racks that do not have seats — they are designed for squats with a barbell.

- Abs. Designs for performing crunches(see "Types of exercises"). At the heart of any such design is an incline bench with leg stops, on which the athlete is placed at a negative angle in the initial position (...head below legs). Some models have additional equipment that allows you to add weight when crunching.

- Scott bench. One of the most popular biceps trainers. The main part of the Scott bench is an inclined stand, on which the athlete leans on the shoulder part of the arm (or both arms); and exercises on such a bench are curls and extensions of the arms with weights. The key advantage of such a device is that the muscles of the shoulder girdle are practically excluded from training — the entire load is concentrated on the biceps, which allows you to effectively train it.

- Hyperextension. A kind of bench "reverse abs training": the athlete lies on such a bench with his back up and fixes his legs in special mounts, and the exercise itself consists of lifting the upper part of the body due to the muscles of the back. Accordingly, the main benefit of hyperextension is to strengthen the “muscular corset” of the back, which helps to maintain correct posture and prevent problems with the spine. However, with such exercises, some gluteal and femoral muscles are also trained.

Types of exercises for which the machine is designed.

Power benches and racks can be used for quite a wide variety of exercises: vertical traction, deadlift, bent-over rows, pullover, chest press, shoulder press, barbell squat, arm curl, arm extension, arm abduction, crunches, back extension, curl/extension of the legs, push-ups, dips and pull-ups. Here are the main features of each of these options:

- Vertical traction. An exercise that imitates pull-ups on the horizontal bar: a seated athlete pulls down a bar loaded through a system of blocks. Such an exercise is more flexible than traditional pull-ups, because it allows you to vary the load in almost any range. The specific muscle groups involved can vary depending on the grip. On the other hand, vertical traction requires rather complex equipment, which significantly affects the dimensions, weight and price of the entire structure. Therefore, this possibility is...typical mainly for complex strength training machines, and it is extremely rare in benches and racks.

- Deadlift. One of the fundamental, most famous and popular exercises for working with heavy weights. Initially performed with a barbell. The general essence of the exercise is to lift the weight from the floor to the level of the pelvis. There are several techniques for performing such exercise, but in any case, it is a complex exercise, it puts a load on most of the muscles of the body, and also has a noticeable developmental and strengthening effect on the body as a whole.

- Bent-over rows. Exercise for the muscles of the upper back, performed on a power bench. The pull to the belt can be performed with a barbell or dumbbell, standing in an inclined or horizontal position and resting your knee on the bench. The exercise strengthens the back and helps improve posture and arm strength.

— Pullover. Exercise, the basis of which is lifting the load from behind the head. One of the advantages of this technique is that it allows you to simultaneously work out three muscle groups at once: pectoral, lats and triceps. However, the degree of load on each of these groups may be different, depending on the technique for performing pullovers. So, when performing an exercise lying on a horizontal bench, the triceps are mainly worked out, the pectoral muscles are less involved, and the lats do not strain at all to the degree necessary for training; to work out the latissimus dorsi, the position on an inclined bench is better with your head down, etc.

- Chest press. Bench press from the chest in a lying position — usually horizontal, allowing you to work out the triceps, pectoralis major and deltoid muscles. However, racks/benches may offer other variations of the bench press, for example, with a positive or negative angle, which allows you to shift the load to the upper or lower chest, respectively.

- Shoulder press. An exercise that is kind of the opposite of pulling up: a barbell (or other load, such as dumbbells) needs to be “pushed” up from shoulder level. Promotes the development of the muscles of the shoulder girdle, in particular, the deltoid and trapezius. In fact, the shoulder press can be performed on any bench that allows you to sit securely with your back upright.

- Squats. Squats with a barbell, which plays the role of additional weights. Squats develop mainly the muscles of the thighs and buttocks; in general, this is one of the most important types of exercises not only in bodybuilding but also in general training. To safely perform such exercises with a barbell, you need a barbell rack located at a high enough height so that the athlete can sit under it and take the barbell on his shoulders, straightening up. Such a rack is an indispensable element of equipment in machines for squats with a barbell.

- Arm curl. Exercise for bending the arms in the elbow joints. The main load in this case goes to the biceps and shoulder muscles; in addition, depending on the technique of execution, other muscles can be trained. Arm curls can be performed on both weight benches and Scott benches (see "Product type").

-Arm extension. This category includes various exercises for the development of triceps. This can be either a French bench press (lifting weight from behind the head in a lying or semi-lying position), or other exercises in which the main load is provided by extending the arms.

- Arm abduction. In this case, as a rule, it means spreading the arms to the sides in a lying or sitting position, with weights. The main emphasis in the first case is on the pectoral muscles. However, certain types of lying arm abduction are complex exercises that load a fairly extensive set of core muscles. The "sitting" version of the exercise is used to work out the deltoid muscles. For arm abduction with weights, it is necessary to have a reliable foothold on the floor, which puts forward certain requirements for the height of the bench.

- Crunches. Standard exercises for the press; the ability to perform crunches is mandatory for machines of the corresponding type. The load is provided by bending in the back — raising the upper part of the torso towards the pelvis. Crunches can be performed both directly and with rotation, in the second case, the load on the oblique abdominal muscles increases. It is also possible to perform with weights, on some machines, for the convenience of such work, special devices may be provided.

- Back extension. The standard type of exercise in training for hyperextension (see "Product type"); in fact, the terms "hyperextension" and "back extension" are often used interchangeably. The exercise is a kind of opposite of crunches: the athlete is in a face-down position, and the load is generated by lifting the torso back and up. In this case, the extensor muscles of the back, as well as the gluteal muscles and hip flexors, work primarily. The back extension is considered to be a fairly gentle and at the same time effective exercise, well suited even for people with no experience or with a weakened back.

- Curl/extension of the legs. Exercises that work specific thigh muscles. Usually, in this case, the athlete sits on a bench, while the fixed pair of support rollers is under the knees, and the movable one is above the ankles. The exercise itself is performed due to the work of the knee joints, weights are usually used.

- Push-ups. Push-ups with a horizontal position of the body. The support for the hands when performing such exercises is usually a pair of horizontal handles mounted on the same supports that play the role of a barbell rack.

- Dips. According to the execution technique, such exercises are similar to push-ups on uneven bars, and the main study in them goes to the triceps and pectoral muscles.

- Pull-ups. Classic pull-ups on the horizontal bar (see above). The load goes both on several arm muscles (biceps, forearms) and on the latissimus dorsi; while the ratio of the load on different muscle groups will depend on the grip used. It is worth noting here that in some power benches and racks, the horizontal bar looks like a pair of separate handles and allows you to pull up only with a wide grip when the main load goes to your back. In other models, a full-fledged crossbar may also be provided, allowing the use of other types of grip, and sometimes supplemented with perpendicular handles.

The ability to adjust the stops installed on the bench. This can be a leg rest in an abs bench, an armrest in a Scott bench, a hip support in hyperextension constructions (see "Product type"), etc. Accordingly, the adjustment options may vary: for example, supports for the hips are regulated only in height, and for the legs — often also in the thickness of the leg. Anyway, this feature allows you to adjust the working dimensions of the machine to the physique of the athlete, which is important not only for convenience but also for the safety of training.

The dimensions of the equipment in the assembled and ready-to-work state. It is important to note that more space is needed for the comfortable and proper operation of the machine. This is due to the need to have space for the person himself, the removal of arms and legs when performing exercises and using additional equipment. If we are talking about a gym, then people working nearby or placed equipment, etc., can become an obstacle. Therefore, it is recommended when choosing to calculate that in addition to the dimensions of the machine, you may need an additional metre of free space on each side.