Bench press with dumbbells and hammer grip (inclined)
The dumbbell incline hammer press is an effective upper body exercise targeting the upper chest, shoulders, and triceps. This movement involves pressing dumbbells upward from an inclined bench, utilizing a neutral grip that minimizes shoulder strain and promotes joint stability. Athletes benefit from this exercise through enhanced upper chest and shoulder development, leading to improved pushing strength and overall upper body aesthetics. The neutral grip also demands greater triceps activation and reduces the risk of shoulder impingement, making it ideal for those looking to build muscle and protect their joints.
| Primary muscle group: | Chest |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
27kg
Avg. weight
59lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Hold a dumbbell in each hand, sit on an inclined bench at a 45 degrees angle and rest one dumbbell on each knee.
- 2While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time.
- 3Position the dumbbells to the sides of your chest and place your feet firmly on the ground. Your palms are facing each other.
- 4Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch above the center of your face.
- 5Inhale as you slowly lower the dumbbells back to the starting position. For an extra pump, lower the dumbbells beyond the starting position until you feel a slight stretch in your chest.
- 6You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Maintain a Strong Grip: Hold the dumbbell tightly to ensure you have full control and activate the muscles of your forearm.
Engage Core and Stabilizers: Engage your core and stabilizing muscles to maintain balance, especially since this is a unilateral exercise.
Control the Motion: Perform the movement slowly and with full control to maximize muscle engagement and minimize the risk of injury.
Use a Spotter if Needed: If you’re lifting heavy, consider having a spotter to ensure safety.
Even Out Strength Imbalances: Focus on equal strength development by performing the same number of reps for each arm.
Isolate Chest Muscles: Keep your back flat against the bench and try not to rotate your torso to isolate the chest effectively.
Start with a Warm-Up: Warm up thoroughly with lighter weights to prepare your muscles and joints for the heavier lifts.
Breathing Techniques: Inhale as you lower the weight, and exhale as you push it upward to support your exertion.
Incline Angle: Adjust the incline bench to around 30-45 degrees to target your upper chest muscles effectively.
Mind-Muscle Connection: Focus on the muscles you’re targeting, especially your pectorals, to enhance muscle activation and growth.
Regular Review: Periodically check and adjust your form to maintain proper technique and avoid developing bad habits over time.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
