This exercise involves using dumbbells to perform a pressing motion while lying on an incline bench. The hammer grip (palms facing each other) is used to target the chest, shoulders, and triceps muscles.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the upper chest muscles, specifically the clavicular head of the pectoralis major
- Engages the triceps and anterior deltoids as secondary muscles
- Improves overall chest strength and size
- Allows for a greater range of motion compared to traditional bench press
- Can help correct muscle imbalances between the left and right sides of the chest
- Provides a variation to traditional chest exercises, preventing boredom and plateauing
How to perform
- Start by lying on an incline bench with a dumbbell in each hand.
- Hold the dumbbells with a neutral grip (palms facing each other) and position them at shoulder level.
- Slowly lower the dumbbells towards your chest while keeping your elbows close to your body.
- Pause for a moment at the bottom of the movement, then press the dumbbells back up to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Chest
Primary
Anterior Deltoid
Primary
Triceps
Primary