Dumbbell Lying Hammer Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Lying Hammer Press is a strength training exercise that primarily targets the chest muscles while also engaging the triceps as a secondary muscle group. Performed while lying flat on a bench, this variation of the dumbbell press involves holding the dumbbells with a neutral grip (palms facing each other), which helps reduce shoulder strain and enhances triceps involvement. The movement emphasizes pressing the weights upward in a controlled motion, making it an effective compound exercise for building upper body strength and improving muscle definition in the chest and arms. Only a pair of dumbbells is required, making it a versatile choice for both gym and home workouts.
How to Perform
Lie back comfortably on a flat bench, making sure your head, shoulders, and hips are in contact with the surface for stability. Grip a dumbbell in each hand using a neutral grip, with your palms facing inward.
Raise the dumbbells to chest level, keeping your wrists straight and your elbows bent so your arms form an "L" shape, aligned directly above your elbows.
Begin the movement by slowly bringing the weights down toward the sides of your chest. Keep your upper arms tucked close to your body to maintain tension on the chest and triceps.
When the dumbbells reach just above your chest and you feel a slight stretch, pause briefly to control the motion and avoid bouncing or jerking.
Press the weights upward by driving through your elbows and contracting your chest, returning to the starting position without locking your elbows at the top.
Continue with smooth, controlled reps for your intended set range, making sure to keep the movement focused and avoid swinging or arching your back.
★ 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
Keep a neutral grip throughout the movement to reduce shoulder strain and enhance triceps activation.
Maintain a slight arch in your lower back and keep your feet flat on the ground for stability.
Focus on a slow and controlled tempo, especially during the lowering phase, to increase muscle engagement.
Avoid locking out your elbows at the top to keep tension on the chest and prevent joint stress.
Keep your elbows close to your sides to better target the chest and protect the shoulder joint.
Choose a weight that challenges you without sacrificing form or control.
Don’t let the dumbbells touch or drift apart at the top—keep them aligned with your chest.
Engage your core throughout the set to prevent arching or wobbling on the bench.
Exhale as you press the dumbbells up and inhale as you lower them to maintain proper breathing rhythm.
Use a mirror or trainer to occasionally check your form and ensure both arms move evenly.
How Not to Perform
Don’t flare your elbows outward—this shifts tension away from the chest and increases strain on your shoulders.
Avoid letting the dumbbells drift too far apart at the top—this reduces chest engagement and may throw off balance.
Do not bounce the dumbbells off your chest—this not only risks injury but also takes the work away from your muscles.
Don’t use a weight that’s too heavy for controlled reps—this leads to poor form and reduces the effectiveness of the exercise.
Never lock out your elbows at the top—this takes tension off the muscles and places unnecessary stress on your joints.
Avoid arching your lower back excessively—this can cause spinal strain and reduce power from your pressing movement.
Don’t rush through reps—fast, uncontrolled movements reduce time under tension and increase the risk of injury.
Do not let your wrists bend or roll back—this reduces pressing power and increases the chance of wrist strain.
Avoid lifting your head off the bench—keep it down to maintain neck and spine alignment.
Don’t hold your breath during the lift—controlled breathing helps maintain rhythm and prevents internal pressure build-up.
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.
