Dumbbell Lying Hammer Press
A flat bench dumbbell press done with a neutral grip to train the chest, triceps, and shoulders.
Secondary muscles
How to do it
- Lie flat on a bench holding a dumbbell in each hand, and press the dumbbells above your chest with your palms facing each other.
- Plant your feet on the floor and brace your torso while keeping your wrists stacked over your elbows.
- Lower the dumbbells under control to either side of your chest, keeping your elbows slightly tucked from your shoulders.
- Pause briefly when your upper arms reach bench level or the dumbbells lightly touch your chest line.
- Press the dumbbells straight up until your arms are extended above your chest, keeping the palms facing each other throughout.
- Bring the dumbbells back together over your chest and repeat.
Form cues
- Keep palms facing in
- Tuck elbows slightly
- Press over mid-chest
- Keep wrists straight
Common mistakes
- Elbows flare straight out to the sides.
- Dumbbells drift toward the face instead of staying over the chest.
- Wrists bend back under the dumbbells.
- Lowering too fast and bouncing at the bottom.
Breathing
Inhale as you lower the dumbbells to your chest and exhale as you press them back up.
