Target Muscle

    Chest

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    ChestDumbbell

    Dumbbell Lying Hammer Press

    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. 1

      Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.

    2. 2

      Lower the dumbbells to the sides of your chest, keeping your elbows at a 90 degree angle.

    3. 3

      Press the dumbbells back up to the starting position, fully extending your arms.

    4. 4

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Chest Exercises

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