Dumbbell Incline One Arm Hammer Press
Target upper chest, triceps, and shoulders with the Dumbbell Incline One Arm Hammer Press.
- Movement
- Compound
- Force
- Push
- Per set
- 45s
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Incline One Arm Hammer Press
Dumbbell One Arm Hammer Press on Exercise Ball
Upper Arms · Dumbbell
Dumbbell Incline One Arm Hammer Press on Exercise Ball
Upper Arms · Dumbbell
Dumbbell Incline Hammer Press on Exercise Ball
Upper Arms · Dumbbell
Dumbbell Decline One Arm Hammer Press
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Description
A variation of the standard dumbbell press that targets the upper chest and triceps. By using a hammer grip and incline position, it engages the muscles differently.
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How to do Dumbbell Incline One Arm Hammer Press
- 01Setup
Adjust an incline bench to a 30-45 degree angle. Lie back on the bench with your feet flat on the floor, holding one dumbbell in one hand with a neutral grip (palm facing inward).
- 02Setup
Position the dumbbell at your shoulder, ensuring your elbow is tucked close to your side and your forearm is vertical. Retract your shoulder blade and slightly lift your chest.
- 03
Exhale as you press the dumbbell straight up towards the ceiling, extending your arm fully without locking your elbow. Maintain the neutral grip throughout the entire upward movement.
- 04
Inhale as you slowly lower the dumbbell back down to the starting position, maintaining control. Feel the stretch in your chest and triceps as you descend.
- 05
Ensure your elbow stays slightly tucked and does not flare out wide. This helps to maintain tension on the target muscles and protect your shoulder joint.
Tips
- Engage your core throughout the movement to maintain stability and prevent your torso from twisting, which is crucial for a single-arm exercise.
- Focus on a controlled, slow eccentric (lowering) phase to maximize time under tension and enhance muscle activation in the chest and triceps.
- Keep your elbow slightly tucked in towards your body rather than flaring it out, which helps to better target the triceps and upper chest while protecting the shoulder joint.
- Ensure a full range of motion by lowering the dumbbell until your triceps are parallel to the floor or slightly below, allowing for a complete stretch and activation of the chest muscles.
Common mistakes
- Avoid letting your elbow flare out excessively during the press; instead, keep it slightly tucked to maintain tension on the chest and triceps and protect your shoulder.
- Do not excessively arch your lower back off the bench; instead, maintain a slight natural arch by bracing your core and driving your feet into the floor for stability.
- Don't let the dumbbell drop quickly during the eccentric phase; instead, control the lowering movement to maximize muscle engagement and prevent injury.
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Get Ellim — FreeQuestions
Is Dumbbell Incline One Arm Hammer Press good for beginners?
Dumbbell Incline One Arm Hammer Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Incline One Arm Hammer Press?
You need Dumbbell to perform Dumbbell Incline One Arm Hammer Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Incline One Arm Hammer Press?
Engage your core throughout the movement to maintain stability and prevent your torso from twisting, which is crucial for a single-arm exercise. Focus on a controlled, slow eccentric (lowering) phase to maximize time under tension and enhance muscle activation in the chest and triceps. Keep your elbow slightly tucked in towards your body rather than flaring it out, which helps to better target the triceps and upper chest while protecting the shoulder joint. Ensure a full range of motion by lowering the dumbbell until your triceps are parallel to the floor or slightly below, allowing for a complete stretch and activation of the chest muscles.
What are common mistakes when doing Dumbbell Incline One Arm Hammer Press?
Avoid letting your elbow flare out excessively during the press; instead, keep it slightly tucked to maintain tension on the chest and triceps and protect your shoulder. Do not excessively arch your lower back off the bench; instead, maintain a slight natural arch by bracing your core and driving your feet into the floor for stability. Don't let the dumbbell drop quickly during the eccentric phase; instead, control the lowering movement to maximize muscle engagement and prevent injury.
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Free · iPhone only · Available on the App Store