Dumbbell Incline Hammer Press

Dumbbell Incline Hammer Press

The Dumbbell Incline Hammer Press is a versatile and effective exercise that targets the muscles in your chest, shoulders, and triceps. This compound movement is similar to a traditional dumbbell press but with a slight variation in grip, allowing you to engage your muscles in a slightly different way. By performing this exercise on an incline bench, you not only activate your chest muscles but also emphasize the upper portion, helping you to develop a well-rounded and balanced chest. The "hammer" grip, where your palms face each other throughout the movement, places additional emphasis on your triceps and strengthens your shoulders. The Dumbbell Incline Hammer Press is great for building upper body strength and muscle mass. It also helps improve core stability as you strive to maintain proper form on the incline bench. Incorporating this exercise into your routine can enhance your overall upper body development and contribute to a more sculpted physique. Remember to start with lighter weights and focus on perfecting your form before gradually increasing the intensity. As with any exercise, proper warm-up, breathing techniques, and a controlled range of motion are essential to prevent injuries and maximize the benefits of this movement.


  • Lie down on an incline bench with a dumbbell in each hand.
  • Hold the dumbbells with a neutral grip, palms facing inwards, and extend your arms straight up above your chest.
  • Slowly lower the dumbbells towards your chest, keeping your elbows at a 90-degree angle.
  • Pause for a moment, then push the dumbbells back up to the starting position by extending your arms.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to effectively target the chest muscles.
  • Start with a weight that challenges you but allows you to maintain proper form.
  • Control the movement throughout the exercise, emphasizing the eccentric (lowering) phase.
  • Engage your core and maintain a stable position on the bench throughout the set.
  • Breathe out as you push the dumbbells up and breathe in as you lower them down.
  • Gradually increase the weight as you get stronger to continue making progress.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation.
  • Incorporate variety by adjusting the incline angle to target different areas of the chest.
  • Ensure your shoulders are relaxed and not elevated during the movement.
  • Listen to your body and avoid pushing through pain or discomfort.


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