Dumbbell Incline Hammer Press

Muscles worked

Setup

1. Set an adjustable bench to a 30-45 degree incline.
2. Sit on the bench with a dumbbell in each hand, resting them vertically on your thighs.
3. Kick the weights up to shoulder height one at a time as you lie back on the bench.
4. Hold the dumbbells with a neutral grip (palms facing each other) and retract your shoulder blades into the bench.

How to do it

1. Exhale as you press the dumbbells upward in a slight arc until your arms are extended over your upper chest.
2. Maintain the neutral grip throughout the movement, ensuring the dumbbells do not touch at the top.
3. Inhale as you slowly lower the weights back to the starting position, keeping your elbows tucked at a 45-degree angle to your torso.
4. Lower the weights until you feel a deep stretch in your upper chest before beginning the next repetition.

Form checklist

• Keep your wrists straight and stacked directly over your elbows at all times.
• Maintain four points of contact: head, upper back, and glutes on the bench, with feet flat on the floor.
• Avoid flaring your elbows out wide to protect the shoulder joints.
• Ensure the movement is controlled and avoid using momentum or bouncing at the bottom.

Pro tips

• Focus on 'squeezing' your biceps against the sides of your chest at the top of the movement to maximize pectoral contraction.
• Drive your feet into the floor (leg drive) to create a stable base and increase pressing power.

Make it harder

• Add a 2-second pause at the bottom of the movement to eliminate the stretch reflex and increase difficulty.
• Implement a slow 4-second eccentric (lowering) phase to maximize time under tension.

Frequently asked

What muscles does the dumbbell incline hammer press work?

The dumbbell incline hammer press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell incline hammer press?

The dumbbell incline hammer press uses dumbbell.

Is the dumbbell incline hammer press good for beginners?

The dumbbell incline hammer press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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