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Dumbbell Lying Hammer Press

Dumbbell Lying Hammer Press

The Dumbbell Lying Hammer Press is a fantastic exercise that primarily targets your chest muscles, while also engaging your shoulder and tricep muscles. This exercise can be performed using a set of dumbbells and is suitable for both beginners and advanced fitness enthusiasts. To perform the Dumbbell Lying Hammer Press, you will need to lie flat on a bench with a dumbbell in each hand. Start by extending your arms straight upwards so that the dumbbells are directly above your chest, with your palms facing each other in a neutral grip (thumbs facing towards each other). This is your starting position. From here, lower the dumbbells slowly towards the sides of your chest, keeping your elbows at a 90-degree angle. Focus on maintaining control and feeling a stretch in your chest muscles. Avoid bouncing the weights off your chest, as this can lead to injury. Once you reach the bottom of the movement, pause for a brief moment, and then, push the dumbbells back up to the starting position by extending your arms. Remember to keep your core engaged and maintain a stable position throughout the exercise. To maximize the benefits of the Dumbbell Lying Hammer Press, ensure that you select an appropriate weight that provides a challenge but allows you to maintain proper form. Aim for 3-4 sets of 10-12 repetitions, resting for 60-90 seconds between sets. Incorporating the Dumbbell Lying Hammer Press into your workout routine can help strengthen and tone your chest muscles, improving both your upper body strength and overall aesthetics. Remember, consistency is key, so make sure to include this exercise regularly in your training plan for optimal results.


  • Start by lying flat on your back on a bench, holding a dumbbell in each hand with your palms facing each other.
  • Position the dumbbells at the sides of your chest, with your elbows bent and pointing outwards.
  • Keep your feet flat on the floor and maintain a slight arch in your lower back.
  • Exhale and press the dumbbells upward in a hammer-like motion, extending your arms fully but not locking your elbows.
  • Pause at the top for a second, then inhale and gradually lower the dumbbells back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining a stable and controlled motion throughout the exercise.
  • Engage your core muscles to stabilize your body and prevent excessive arching of the lower back.
  • Choose a weight that challenges your muscles but still allows you to maintain proper form.
  • Make sure to keep your elbows slightly bent and wrists in a neutral position throughout the movement.
  • Inhale as you lower the dumbbells towards your chest and exhale as you press them back up.
  • Avoid locking out your elbows at the top of the movement to keep tension on the chest muscles.
  • Keep your shoulder blades retracted and depressed throughout the exercise to promote optimal muscle engagement.
  • Take your time and focus on the mind-muscle connection to really feel the chest muscles working.
  • Consider incorporating variations like incline or decline dumbbell lying hammer presses to target different areas of the chest.
  • Allow for proper recovery by giving yourself enough rest between sets and alternating between different chest exercises.


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