Bodyweight dips are certainly the better choice for targeting your lower chest when you are forced to choose between this exercise and the hammer strength press. While machines have their place in a fitness routine, there are a couple of different reasons they're not as good as some other approaches.
Benefits of Machine Weights
Machine weights like the hammer strength press have been a remarkable addition to the gym and are great for those just getting into an exercise routine. Machine weights are extremely safe, much safer than free weights, and because the movements are so restricted, it's difficult to perform then incorrectly, which is particularly nice for those unfamiliar with a certain technique. Weight machines are also helpful for exercise beginners because most show step-by-step instructions. So machines like the hammer strength press are a great place to start, but for someone who is more advanced, they also present a few drawbacks.
Disadvantages to Using Machines
Despite being a safe machine to use, the hammer strength press presents a couple of problems for those beyond the beginner stage. First is the strict movement you're forced to perform, which does not allow your body to stabilize itself during the lift. You are also forced to use only one plane of movement, which does not translate well to everyday life. Our bodies are almost never moving in only one plane, so the movements associated with machine weights are not necessarily transferable.
Benefits of Free Weights
Performing an exercise like the bodyweight dip as opposed to doing an exercise on a machine is advantageous because your body is forced to recruit more muscles than it is when performing a machine exercise like the hammer strength press. When the body uses more muscles to perform a lift, it in turn will build not only the chest but the triceps and deltoids as well.
Disadvantages of Free Weights
There are few disadvantages to performing free weight exercises like the bodyweight dip. Free weight exercises will be more difficult to perform, and you will put yourself at a greater risk for injury, but you will reap much more muscular benefit. Not only will your targeted muscles be larger and stronger, but the muscles used to stabilize the body during these exercises will be in much better shape.
Final Decision
The bodyweight dip will be much more effective at targeting the lower chest than the hammer strength press. You will notice a more pronounced increase in strength and muscle definition by performing the bodyweight dip and cannot go wrong by choosing a free weight exercise over machines.
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