Dumbbell Lying Hammer Press
Description
The dumbbell lying hammer press performs a flat dumbbell bench press with a neutral (palms-facing) grip. The neutral grip is more shoulder-friendly than pronated pressing and provides a different stimulus while still targeting the chest and triceps.
Equipment Required
Dumbbell Lying Hammer Press Instructions
- Lie on a flat bench. Hold a dumbbell in each hand at your chest with palms facing each other (neutral/hammer grip).
- Press both dumbbells straight up while maintaining the neutral grip.
- The dumbbells may touch at the top.
- Squeeze at the top.
- Lower under control back to your chest.
- Maintain neutral grip throughout — palms always face each other.
- Shoulder-friendly for lifters with impingement issues.
- Use moderate weight. Aim for 10 to 12 reps.
Dumbbell Lying Hammer Press Form & Visual
Dumbbell Lying Hammer Press Benefits
- Shoulder-friendly neutral grip
- Ideal for lifters with shoulder issues
- Builds chest and triceps
- Different stimulus from pronated grip
- Engages more inner chest fibers
- Easy to load progressively
Dumbbell Lying Hammer Press Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid (reduced vs pronated)
- Serratus anterior
Dumbbell Lying Hammer Press Variations & Alternatives
- DB Bench Press (pronated)
- DB Incline Hammer Press
- DB Neutral-Grip Bench Press
- DB Squeeze Press
- DB Floor Hammer Press
