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Dumbbell Incline Bench Press (Hammer Grip)
Beginner - Strength - Compound
Targeted Muscle Group
Chest
Recommended Equipment
Dumbbell
How to do it
The Dumbbell Incline Bench Press with a hammer grip is a variation of the traditional incline bench press that targets the upper chest, shoulders, and triceps. Here’s a step-by-step guide to performing this exercise correctly:
Set Up:
Adjust the incline bench to an angle of around 30 to 45 degrees. Sit on the bench with your back flat against the backrest and your feet planted firmly on the ground.
Grab the Dumbbells:
Hold a dumbbell in each hand with a neutral grip, also known as a hammer grip. Your palms should be facing inward towards each other, and your thumbs should be pointing forward.
Starting Position:
Lie back on the bench, bringing the dumbbells up to shoulder level with your arms extended. Your elbows should be bent, and your upper arms should be perpendicular to the ground.
Executing the Press:
Press the dumbbells upward in a controlled manner, extending your arms fully. Keep your wrists straight throughout the movement. As you press the dumbbells up, focus on squeezing your chest muscles.
End Position:
At the top of the movement, the dumbbells should be directly above your shoulders, and your arms should be fully extended but not locked out.
Return to Starting Position:
Lower the dumbbells back down in a controlled manner until they are at shoulder level again. Keep your elbows slightly bent to maintain tension on the chest muscles. Avoid letting the dumbbells drop too quickly.
