Dumbbell Lying on Floor Hammer Press

The Dumbbell Lying on Floor Hammer Press is a fantastic exercise that targets your chest, shoulders, and triceps. It is a variation of the traditional dumbbell press, but with an added twist. This exercise is especially beneficial for individuals who may have limited range of motion or shoulder mobility issues. To perform the Dumbbell Lying on Floor Hammer Press, you'll need a pair of dumbbells and a flat, stable surface such as the floor or a bench. Start by lying flat on your back with your knees bent and feet planted firmly on the floor. Hold the dumbbells with palms facing each other and arms extended upwards towards the ceiling. While keeping your wrists in a neutral position, slowly lower the dumbbells down towards your chest, allowing your elbows to bend to about a 90-degree angle. Pause for a moment at the bottom before pushing the dumbbells back up to the starting position, fully extending your arms. Gradually increase the weight of the dumbbells as you become stronger and more comfortable with the exercise. The Dumbbell Lying on Floor Hammer Press is an excellent choice for both beginners and advanced individuals alike. It not only helps to develop strength and size in your chest, shoulders, and triceps, but it also engages your core muscles to provide stability throughout the movement. Remember to perform the exercise with proper form and control, focusing on muscle contraction rather than simply lifting heavy weights. Incorporate the Dumbbell Lying on Floor Hammer Press into your upper body workout routine, and you'll notice improvements in your overall upper body strength and muscle definition. As with any exercise, it's important to listen to your body and make adjustments to the weight and repetitions as needed to suit your fitness level and goals. Keep pushing yourself, and enjoy the benefits of this challenging yet rewarding exercise.

Instructions

• Lie down on a flat surface with your back against the floor.
• Hold a dumbbell in each hand and extend your arms straight up above your chest, with your palms facing each other.
• Lower the dumbbells towards your chest while keeping your elbows tucked in.
• Pause for a moment when the dumbbells are close to your chest.
• Push the dumbbells back up to the starting position, keeping your elbows slightly bent.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Choose an appropriate weight dumbbell to challenge your muscles without compromising your form.
• Keep your core engaged and maintain a neutral spine throughout the exercise.
• Breathe out as you press the dumbbells upwards and breathe in as you lower them back down.
• Focus on maintaining a controlled and steady movement throughout the exercise.
• Ensure that your elbows are slightly bent and your wrists are straight to avoid unnecessary strain.
• Start with a lighter weight if you are new to this exercise, and gradually increase the weight as you become more comfortable and stronger.
• Listen to your body and take breaks when needed to prevent overexertion or injury.
• Include this exercise as part of a well-rounded upper body workout routine for overall strength and muscle development.
• Seek guidance from a certified fitness professional to learn proper form and technique if you are unsure or new to this exercise.
• Fuel your body with a balanced diet to provide the necessary nutrients for muscle recovery and growth.