Incline Dumbbell Hammer Press
Overview
How to do it
- 1
Adjust the Bench
Set the incline bench to 30–45 degrees.
- 2
Select Dumbbells
Pick a load that lets you keep proper form.
- 3
Position Yourself
Sit back on the bench, keep your feet flat on the floor, and fully support your back.
- 4
Grip
Use a neutral (hammer) grip with your palms facing each other.
Form tips & common mistakes
Keep your body aligned and control the movement from start to finish.
Actively contract your chest at the top of the press.
Use light exercises to prepare your shoulders and chest and help prevent injury.
Begin with a weight that lets you complete the exercise with perfect form.
Use it with flat and decline presses for well-rounded chest development.
Benefits
Incline dumbbell hammer press is used as a way to realize the press movement pattern, focusing on the isolation of the upper chest. The incline angle of the bench places greater emphasis on the upper portion of the chest muscles, which can lead to more defined and developed chest muscles.
Using dumbbells demands more stabilization from the muscles and joints, which can help improve overall balance and stability.
The pressing motion of the exercise also targets the shoulders, helping to strengthen and develop the muscles in this area.
The incline angle of the bench allows for a greater range of motion compared to a flat bench, which can lead to greater muscle activation and development.
Adding incline dumbbell hammer press to your workout routine provides a variation from traditional bench press, targeting different muscles group to overall strength gains.
Muscles worked
Pectoralis Major، Clavicular
Anterior Deltoid، Pectoralis Major، Sternal، Triceps Brachii
Biceps Brachii
Alternatives & variations
Single Arm Raise Push-up
Close-grip Dumbbell Push-Up
Diamond Push-up
Kneeling Diamond Push-Up
Clap Push-Up
