Dumbbell Lying On Floor Hammer Press
Description
The dumbbell lying on floor hammer press is a neutral grip (palms facing each other) floor press performed lying on the floor. The hammer grip emphasizes the triceps and inner chest while the floor stops your elbows from going too low, protecting the shoulders. It is a strong shoulder-friendly chest exercise.
Muscle Group
Equipment Required
Dumbbell Lying On Floor Hammer Press Instructions
- Lie on your back on the floor with a dumbbell in each hand.
- Hold both dumbbells with palms facing each other (neutral grip).
- Press the dumbbells over your chest with arms fully extended.
- Brace your core and press your back to the floor.
- Lower the dumbbells with elbows tucked at about 45 degrees from the body.
- Continue until your upper arms touch the floor.
- Pause briefly with arms on the floor.
- Press the dumbbells back up to the starting position.
Dumbbell Lying On Floor Hammer Press Form & Visual
Dumbbell Lying On Floor Hammer Press Benefits
- Shoulder-friendly chest pressing
- Floor protects the shoulders
- Strong tricep emphasis
- Hammer grip targets inner chest
- No bench required
- Useful for home or travel training
Dumbbell Lying On Floor Hammer Press Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
Dumbbell Lying On Floor Hammer Press Variations & Alternatives
- Dumbbell Floor Press
- Neutral Grip Bench Press
- Close Grip Bench Press
- Dumbbell Press
