Dumbbell Incline One Arm Hammer Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Incline One Arm Hammer Press is a strength training exercise that primarily targets the triceps, while also engaging the chest as a secondary muscle group. Performed on an inclined bench, the exercise involves pressing a dumbbell with one arm at a time in a hammer grip (palms facing each other), which helps to isolate the triceps and improve overall upper body strength. This unilateral movement allows for a greater range of motion and provides the opportunity to focus on each arm individually, helping to address muscle imbalances. The incline angle also emphasizes the upper portion of the chest, making this exercise a great addition to any upper body workout routine.
How to Perform
Positioning: Begin by sitting on an incline bench, holding a dumbbell in one hand. Keep your arm extended straight above your chest with your palm facing inward (thumb pointing up), ensuring your grip is neutral and firm.
Lowering the Dumbbell: Slowly lower the dumbbell down towards your shoulder by bending your elbow. Keep your upper arm still, allowing only the forearm to move. Lower the dumbbell until your elbow forms a 90-degree angle, ensuring controlled movement throughout.
Pressing the Dumbbell Up: From the lowered position, press the dumbbell back up towards the starting point, fully extending your arm. Be mindful not to lock your elbow at the top to avoid unnecessary joint stress. Focus on using your triceps to push the weight back up while maintaining a steady breath.
Breathing: Exhale as you press the dumbbell upward, engaging your triceps and chest to initiate the movement. Inhale as you lower the dumbbell back down to the starting position.
Repetition and Switching Arms: Complete your target number of reps on one arm, then switch to the other arm. Repeat the process for the opposite side, ensuring even focus on both sides of the body.
★ 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
Grip Positioning: Start by holding the dumbbell with a neutral grip, ensuring your palms face each other. This hand position mimics holding a hammer, which is where the exercise gets its name. Make sure not to grip the dumbbell too tightly, as this can cause unnecessary strain on your forearms.
Movement Control: When pressing the dumbbell upward, focus on performing the movement slowly and deliberately. Avoid relying on momentum to lift the weight, as this can lead to improper form and ineffective muscle activation. Engage your muscles fully throughout the motion for better results.
Top of the Movement: As you reach the peak of the press, ensure your arm is fully extended. However, do not lock your elbow to maintain tension in the muscle and protect your joints. Always control the dumbbell as you press and return to the starting position.
How Not to Perform
Avoid Excessive Grip Tightness: Don’t grip the dumbbell too tightly, as this can lead to unnecessary forearm fatigue and distract you from focusing on the triceps. A firm, neutral grip is all you need to control the dumbbell effectively.
Don’t Use Momentum: Resist the urge to swing or use your body weight to press the dumbbell. Using momentum can strain your joints and reduce the effectiveness of the exercise. Always control both the upward and downward phases of the movement, ensuring a slow, deliberate press.
Keep Elbows Too Wide or Too Narrow: Avoid flaring your elbows out too much or keeping them too close to your body. Both extremes can place unnecessary stress on your shoulder joints. Aim to keep your elbows at a natural angle (about 45 degrees) to maximize triceps engagement and minimize shoulder strain.
Don’t Lock Your Elbow: At the top of the press, never lock your elbow. This not only takes tension away from the triceps but also risks injury to the elbow joint. Instead, stop just short of locking out, keeping the muscle under constant tension for better results.
Overarching Your Back: Ensure your lower back stays flat against the bench throughout the movement. Arching your back excessively can lead to back strain and detracts from the focus on the upper body muscles. Engage your core to help stabilize your body and protect your spine.
Using Too Much Weight: Don’t choose a dumbbell that’s too heavy for you. Overloading the weight can cause you to lose control and cheat the movement, reducing the effectiveness of the exercise. Select a weight that allows you to maintain proper form throughout each rep.
Not Fully Extending Your Arm: Avoid stopping halfway through the movement. Fully extend your arm at the top to activate the triceps completely, but as mentioned before, stop just short of locking your elbow to maintain tension on the muscles.
Not Keeping the Rest of Your Body Still: While pressing, try not to use your legs or other body parts to help with the movement. Keep your body steady and still, focusing all your energy on the pressing action and muscle activation in your triceps.
Incorrect Bench Position: Make sure the bench is set to an incline that targets the correct muscle areas. If the bench is too steep or too flat, it can shift the focus away from your triceps and affect the engagement of the chest and shoulder muscles.
Overreaching or Straining the Neck: Don’t let your neck move out of alignment with your spine. Keep your head relaxed and in a neutral position, avoiding any strain or excessive looking upward or forward, which can lead to neck discomfort.
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.
