The dumbbell lying hammer press is a chest exercise performed on a bench with dumbbells held in a neutral grip (palms facing each other). It targets the pectorals while also engaging the tricep and shoulders.
Also Works
TricepsShoulders
How to Perform
1
Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.
2
Lower the dumbbells to the sides of your chest, keeping your elbows at a 90 degree angle.
3
Press the dumbbells back up to the starting position, fully extending your arms.
4
Repeat for the desired number of repetitions.
Pro Tips
•Keep your palms facing each other (hammer grip) for the entire press to shift emphasis toward the inner chest and triceps.
•Lower the dumbbells to the sides of your chest with elbows at roughly 45 degrees, not flared out wide.
•Press the dumbbells straight up and slightly inward at the top to maximize chest contraction with the neutral grip.
Common Mistakes
•Flaring elbows out to 90 degrees, which increases shoulder stress and reduces the benefit of the neutral grip.
•Rotating the wrists during the press so palms face forward, negating the hammer grip advantage.
•Bouncing the dumbbells off the chest at the bottom instead of pausing for a controlled reversal.