Dumbbell Incline Hammer Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Incline Hammer Press is a chest-focused compound exercise that also engages the triceps as secondary muscles. Performed on an incline bench, this exercise targets the upper part of the chest while helping to improve shoulder stability and strength. The movement involves holding dumbbells with palms facing each other, lifting them up in a controlled motion while keeping the elbows bent at 90 degrees. As you press the dumbbells upward, your chest muscles are activated to extend the arms, with the triceps assisting in the press. This exercise is great for building upper chest strength and toning the triceps.
How to Perform
Begin by picking up the dumbbells and holding them at shoulder width, ensuring your elbows are bent at a 90-degree angle.
Focus on pressing the dumbbells upward using the strength of your chest muscles, while keeping your palms facing each other throughout the motion.
Once the dumbbells reach their highest point, pause briefly at the top, maintaining control.
Gradually lower the weights back to the starting position, keeping the movement slow and deliberate to maximize muscle engagement.
Repeat the exercise for the desired number of reps, maintaining consistent, smooth form to avoid unnecessary strain and to fully activate the target muscles.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Proper Grip: Grab the dumbbells using a neutral grip, with your palms facing one another. This grip, known as the "hammer" grip, targets muscles in a slightly different way compared to a standard press and helps reduce the risk of shoulder strain by minimizing excessive rotation.
Steady Motion: Lower the dumbbells toward the sides of your chest, keeping them level and under control. As you press them back upward, avoid locking your elbows at the top. It's crucial not to let the weights drop quickly or rely on momentum to lift them, as this could result in muscle injury or strain.
Breathing Strategy: Proper breathing is key to performing this exercise effectively. Breathe in as you lower the weights, ensuring a smooth and controlled descent, and exhale as you press the dumbbells upward.
How Not to Perform
Avoid Flared Elbows: Do not let your elbows flare out too wide during the movement. Keep them at a 45-degree angle from your body to focus on the chest muscles and reduce unnecessary strain on your shoulders.
Don’t Use Momentum: Avoid using momentum to lift the weights, such as swinging or jerking them up. This can shift focus away from the chest and triceps and increase the risk of injury. Instead, focus on a smooth, controlled press.
Don’t Lock Elbows at the Top: Do not fully lock out your elbows at the top of the press. This can put excessive pressure on the joint and reduce the activation of the chest and triceps. Maintain a slight bend in your elbows to keep tension on the muscles.
Avoid Quick Descent: Do not drop the dumbbells quickly during the lowering phase. A fast descent can lead to a loss of control and may cause injury. Lower the dumbbells slowly and with control to maximize muscle activation and minimize injury risk.
Don’t Arch Your Lower Back: Avoid arching your lower back while pressing. Keep your core engaged and maintain a neutral spine position to protect your back and ensure proper muscle activation.
Don’t Overextend at the Bottom: Do not lower the dumbbells too far down past your chest. Overextending can put unnecessary strain on your shoulder joints. Keep the dumbbells in line with your chest to stay within a safe range of motion.
Avoid Holding Your Breath: Never hold your breath during the exercise. Make sure to inhale as you lower the dumbbells and exhale as you press them back up. Proper breathing helps maintain stability and prevents unnecessary tension in your body.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
