Dumbbell Lying Hammer Press

Dumbbell Lying Hammer Press

The Dumbbell Lying Hammer Press is an excellent exercise for targeting the muscles in your chest, shoulders, and triceps. It is a modification of the traditional dumbbell bench press that specifically emphasizes the development of your triceps muscles. This exercise is commonly performed on a flat bench and requires a set of dumbbells, making it a convenient choice for both home and gym workouts. During the Dumbbell Lying Hammer Press, you lie flat on a bench with a dumbbell in each hand, held with a neutral grip (palms facing each other). This grip variation shifts the focus from the chest to the triceps, making it a great option for individuals looking to strengthen and tone their arms. By performing this exercise, you can effectively isolate and engage your triceps while also engaging your chest and shoulders to a lesser extent. This exercise requires a controlled and deliberate movement, ensuring that you maintain proper form throughout. By lowering the dumbbells towards your mid-chest, keeping your elbows close to your body, and pressing the weights back up to the starting position, you engage and challenge your triceps muscles effectively. It is important to choose an appropriate weight that allows you to perform the exercise safely and with proper form. To increase the intensity of the Dumbbell Lying Hammer Press, you can adjust the weight, perform additional repetitions, or incorporate pauses at the bottom or top position of the movement. As with any exercise, it is important to listen to your body, warm up adequately before starting, and maintain a proper breathing pattern throughout. Incorporating the Dumbbell Lying Hammer Press into your regular workout routine can help you build strength and definition in your triceps, leading to improved upper body strength and aesthetics. Remember to consult with a fitness professional to ensure that this exercise is appropriate for your fitness level and goals. Look out for more exercise tips and variations to keep your workouts engaging and effective.


  • Start by lying flat on a bench with a dumbbell in each hand, palms facing each other (hammer grip).
  • Position the dumbbells at chest level, with your elbows bent and pointing outwards.
  • Inhale and slowly lower the dumbbells by bending your elbows until they reach your chest.
  • Pause for a moment at the bottom of the movement, feeling the stretch in your chest muscles.
  • Exhale and push the dumbbells back up to the starting position, extending your arms fully but without locking your elbows.
  • Repeat for the desired number of repetitions.
  • Maintain a controlled and steady motion throughout the exercise.
  • Focus on squeezing your chest muscles on the way up.
  • Keep your core engaged and your back flat against the bench for proper form.
  • Adjust the weight according to your strength and fitness level.

Tips & Tricks

  • Focus on controlling the movement and maintaining proper form throughout the exercise.
  • Start with lighter weights and gradually increase the weight as you become more comfortable with the exercise.
  • Engage your core muscles throughout the exercise to enhance stability and prevent excessive arching of the back.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation and minimize the risk of injury.
  • Keep your elbows slightly bent and avoid locking them out at the top of the movement.
  • Ensure that your wrists are in a neutral position and avoid excessive flexion or extension.
  • Inhale as you lower the dumbbells and exhale as you push them up, focusing on exhaling during the most challenging part of the movement.
  • Avoid excessively elevating your shoulders during the exercise and keep them relaxed and stable.
  • Pay attention to the mind-muscle connection, visualizing the targeted muscles working throughout the exercise.
  • Allow for adequate rest and recovery between sets to optimize muscle growth and prevent overtraining.


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