Dumbbell Lying Hammer Press

Dumbbell Lying Hammer Press


This exercise involves lying on a bench and using dumbbells to perform a pressing motion with a hammer grip (palms facing each other). It primarily targets the chest muscles, but also engages the triceps and shoulders.

Muscle Group

Equipment Required

Dumbbell Lying Hammer Press Instructions

  1. Start by lying flat on a bench with a dumbbell in each hand.
  2. Hold the dumbbells with your palms facing each other and your elbows bent at a 90-degree angle.
  3. Slowly lower the dumbbells towards your chest, keeping your elbows close to your body.
  4. Pause for a moment at the bottom of the movement, then press the dumbbells back up to the starting position.
  5. Repeat for the desired number of repetitions.

Dumbbell Lying Hammer Press Form & Visual

Dumbbell Lying Hammer Press

Dumbbell Lying Hammer Press Benefits

  • Targets the chest, triceps, and shoulders
  • Helps to build upper body strength and muscle mass
  • Improves stability and balance in the chest and shoulder muscles
  • Allows for a greater range of motion compared to traditional bench press exercises
  • Can be performed with a variety of weights and equipment, making it accessible for all fitness levels

Dumbbell Lying Hammer Press Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Triceps brachii
  • Anterior deltoids

Dumbbell Lying Hammer Press Variations & Alternatives

  • Dumbbell Lying Hammer Press
  • Dumbbell Lying Neutral Grip Press
  • Dumbbell Lying Pronation Press
  • Dumbbell Lying Supination Press
  • Dumbbell Floor Press
  • Dumbbell Incline Hammer Press
  • Dumbbell Incline Neutral Grip Press
  • Dumbbell Incline Pronation Press
  • Dumbbell Incline Supination Press
  • Dumbbell Decline Hammer Press
  • Dumbbell Decline Neutral Grip Press
  • Dumbbell Decline Pronation Press
  • Dumbbell Decline Supination Press