Description
A variation of chest press performed on the floor, involving a hammer grip to target the pectorals, triceps and deltoids.
How to Do Dumbbell Lying on Floor Hammer Press
- 1Setup
Lie supine on the floor with knees bent and feet flat on the ground, holding a dumbbell in each hand.
- 2Setup
Position the dumbbells on your upper chest with a neutral (hammer) grip, palms facing each other, and elbows resting on the floor, ensuring your wrists are straight.
- 3
Exhale and press the dumbbells straight up towards the ceiling by extending your elbows, keeping your palms facing each other throughout the movement.
- 4
Contract your chest at the top, then slowly inhale as you lower the dumbbells back down in a controlled manner until your upper arms gently touch the floor.
- 5
Maintain tension on your chest and triceps as you return to the starting position, ensuring your elbows do not excessively flare out.
Tips
- Maintain a neutral spine by keeping your lower back pressed gently into the floor throughout the exercise to prevent arching.
- Focus on squeezing your chest muscles at the top of the movement to maximize pectoral engagement rather than just locking out your elbows.
- Control the eccentric (lowering) phase, taking 2-3 seconds to bring the dumbbells back down to the floor for increased muscle time under tension.
- Keep your wrists strong and straight, in line with your forearms, to avoid wrist strain and ensure proper force transfer.
Common Mistakes
- ×Flaring elbows too wide can put undue stress on the shoulder joints; keep your elbows tucked slightly closer to your body to protect your shoulders.
- ×Bouncing the dumbbells off the floor at the bottom reduces muscle tension and effectiveness; control the descent so your upper arms gently touch the floor without impact.
- ×Arching the lower back excessively lifts the chest, reducing the range of motion and potentially causing back strain; keep your core engaged and lower back pressed into the floor.
Variations
Dumbbell Single Arm Floor Press
Build a stronger, more stable chest and triceps with the Dumbbell Single Arm Floor Press.
Dumbbell Lying on Floor Chest Press
Perform the dumbbell floor press to build chest strength and muscle. This variation limits range of motion, reducing shoulder stress while effectively
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.
Dumbbell Lying One Arm Press
Build a powerful, balanced chest with the Dumbbell Lying One Arm Press. This exercise isolates one side of your chest, improving strength and stability.
Related Exercises
Dumbbell Svend Press
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Dumbbell Squeeze Bench Press
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Dumbbell One Arm Decline Chest Press
Target your lower chest with the Dumbbell One-Arm Decline Chest Press. Build strength and definition by isolating each side of your chest.
Dumbbell Bench Press
Master the dumbbell bench press to build a strong chest and powerful upper body. Learn proper form, grip, and breathing for effective muscle growth.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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