Dumbbell Incline Hammer Press
Description
The dumbbell incline hammer press performs an incline dumbbell press with a neutral (hammer/palms-facing) grip. The neutral grip is more shoulder-friendly than pronated pressing and the incline angle targets the upper chest. It is ideal for lifters with shoulder issues.
Equipment Required
Dumbbell Incline Hammer Press Instructions
- Set an incline bench to 30 to 45 degrees. Lie back with dumbbells at your chest, palms facing each other (neutral grip).
- Press both dumbbells straight up while maintaining the neutral grip.
- Lock out at the top. The dumbbells may touch at the top.
- Lower under control back to your chest.
- Maintain neutral grip throughout — palms always face each other.
- The neutral grip is easier on the shoulders than pronated grip.
- Use moderate weight. Aim for 10 to 12 reps.
- Excellent for lifters with shoulder impingement.
Dumbbell Incline Hammer Press Form & Visual
Dumbbell Incline Hammer Press Benefits
- Shoulder-friendly neutral grip
- Incline angle targets upper chest
- Ideal for lifters with shoulder issues
- Easy to load progressively
- Effective for upper chest hypertrophy
- Reduces front delt dominance
Dumbbell Incline Hammer Press Muscles Worked
- Pectoralis major (clavicular head)
- Triceps brachii
- Anterior deltoid
- Serratus anterior
Dumbbell Incline Hammer Press Variations & Alternatives
- DB Incline Press (pronated)
- DB Lying Hammer Press (flat)
- DB Neutral-Grip Bench Press
- Incline Svend Press
- Incline Squeeze Press
