Sit on the incline bench with dumbbells at chest height, elbows bent and close to your torso, palms facing each other.
Execution
Press the dumbbells upward until your arms are fully extended. Slowly lower them back to the starting position with control. Repeat.
Equipment required
Incline Bench, Dumbbells
Target muscles
Chest
More Detailed Information
Incline Dumbbell Hammer Press
How to Do:
Set Up: Adjust an incline bench to a 30-45 degree angle. Sit on the bench with a dumbbell in each hand, palms facing each other in a neutral grip. Rest the dumbbells on your thighs.
Starting Position: Lean back on the bench and bring the dumbbells to chest height on either side of your body. Keep your elbows bent and tucked close to your torso.
Press Up: Push the dumbbells upward until your arms are fully extended above your chest. Maintain the neutral grip (palms facing each other) throughout the movement.
Lower the Dumbbells: Slowly lower the dumbbells back to the starting position, keeping control of the motion and ensuring your elbows don’t flare outward.
Repeat: Perform the desired number of repetitions with proper form and control.
Benefits:
The incline dumbbell hammer press targets the upper chest and triceps while also engaging the shoulders. The neutral grip reduces strain on the wrists and shoulders, making it a joint-friendly alternative to traditional chest presses. This exercise also helps improve stability and muscle balance by working each arm independently.
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