Dumbbell Lying Hammer Press
Perform the Dumbbell Lying Hammer Press to build a strong, defined chest and triceps. This variation emphasizes the pecs with a neutral grip.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Dumbbell Lying Hammer Press
Dumbbell Svend Press
Chest · Pectoralis Major Clavicular Head · Dumbbell
Dumbbell Lying on Floor Hammer Press
Chest · Pectoralis Major Clavicular Head · Dumbbell
Dumbbell Decline Hammer Press
Chest · Pectoralis Major Sternal Head · Dumbbell
Dumbbell Lying One Arm Press
Chest · Pectoralis Major Clavicular Head · Dumbbell
Description
A dumbbell exercise that targets the chest and triceps, performed while lying on a bench.
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How to do Dumbbell Lying Hammer Press
- 01Setup
Lie supine on a flat bench with your feet firmly planted on the floor, holding a dumbbell in each hand.
- 02Setup
Bring the dumbbells together above your chest with your palms facing each other (neutral grip) and elbows slightly bent, engaging your core.
- 03
Slowly lower the dumbbells towards the sides of your upper chest, maintaining the neutral grip and keeping your elbows relatively tucked, until your elbows are just below the bench level. Inhale during this lowering phase.
- 04
Drive the dumbbells back up to the starting position by powerfully contracting your chest muscles, extending your arms without locking your elbows. Exhale as you press the weight up.
Tips
- Maintain a neutral wrist position throughout the movement to prevent strain and ensure proper force transfer from your chest to the dumbbells.
- Control the eccentric (lowering) phase for 2-3 seconds to maximize muscle time under tension and promote greater muscle growth.
- Focus on squeezing your pectoral muscles at the top of the movement, imagining you're trying to push the dumbbells through the ceiling.
- Keep your elbows slightly tucked towards your body (about 45 degrees from your torso) to place more emphasis on the chest and reduce shoulder strain.
Common mistakes
- Flaring elbows out too wide can put excessive stress on the shoulder joints; instead, keep your elbows at a moderate angle, about 45 degrees from your torso.
- Bouncing the dumbbells off your chest at the bottom sacrifices control and reduces muscle activation; instead, perform a controlled descent and initiate the press smoothly.
- Arching your lower back excessively during the press can lead to back pain; instead, brace your core and keep your lower back pressed gently into the bench.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Lying Hammer Press work?
Dumbbell Lying Hammer Press primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Triceps Brachii.
Is Dumbbell Lying Hammer Press good for beginners?
Dumbbell Lying 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 Lying Hammer Press?
You need Dumbbell to perform Dumbbell Lying 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 Lying Hammer Press?
Maintain a neutral wrist position throughout the movement to prevent strain and ensure proper force transfer from your chest to the dumbbells. Control the eccentric (lowering) phase for 2-3 seconds to maximize muscle time under tension and promote greater muscle growth. Focus on squeezing your pectoral muscles at the top of the movement, imagining you're trying to push the dumbbells through the ceiling. Keep your elbows slightly tucked towards your body (about 45 degrees from your torso) to place more emphasis on the chest and reduce shoulder strain.
What are common mistakes when doing Dumbbell Lying Hammer Press?
Flaring elbows out too wide can put excessive stress on the shoulder joints; instead, keep your elbows at a moderate angle, about 45 degrees from your torso. Bouncing the dumbbells off your chest at the bottom sacrifices control and reduces muscle activation; instead, perform a controlled descent and initiate the press smoothly. Arching your lower back excessively during the press can lead to back pain; instead, brace your core and keep your lower back pressed gently into the bench.
Related exercises
Dumbbell Squeeze Bench Press
Chest · Pectoralis Major Clavicular Head · Dumbbell
Dumbbell Seated Upright Alternate Squeeze Press
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Dumbbell One Arm Press on Exercise Ball
Chest · Pectoralis Major Sternal Head · Dumbbell
Dumbbell One Arm Decline Chest Press
Chest · Pectoralis Major Sternal Head · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store