Dumbbell Lying Hammer Press

Muscles worked

Setup

1. Sit on the edge of a flat bench with a dumbbell resting on each thigh.
2. Lie back on the bench while using your knees to help kick the dumbbells up to chest height.
3. Position the dumbbells with a neutral grip (palms facing each other) directly over your shoulders.
4. Plant your feet firmly on the floor and retract your shoulder blades, pressing them into the bench.

How to do it

1. Inhale and slowly lower the dumbbells toward the sides of your chest, keeping your elbows tucked at roughly a 45-degree angle to your torso.
2. Lower the weights until you feel a comfortable stretch in your chest, ensuring your wrists remain stacked directly over your elbows.
3. Exhale as you press the dumbbells back to the starting position by driving through your palms.
4. Focus on a controlled tempo: 2 seconds down, a brief pause at the bottom, and 1-2 seconds to press up.

Form checklist

• Keep your palms facing each other throughout the entire range of motion.
• Maintain a slight, natural arch in your lower back while keeping your glutes in contact with the bench.
• Ensure your elbows do not flare out excessively to the sides.
• Avoid clinking the dumbbells together at the top to maintain constant tension on the muscles.

Pro tips

• At the top of the movement, focus on 'squeezing' your chest together to maximize peak contraction of the inner pectorals.
• Keep your wrists stiff and neutral; do not let the weight of the dumbbells bend your wrists backward.

Make it harder

• Implement a 3-4 second eccentric (lowering) phase to increase time under tension.
• Add a 2-second pause at the bottom of the rep to eliminate momentum and increase difficulty.

Frequently asked

What muscles does the dumbbell lying hammer press work?

The dumbbell lying 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 lying hammer press?

The dumbbell lying hammer press uses dumbbell.

Is the dumbbell lying hammer press good for beginners?

The dumbbell lying 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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