This exercise involves lying on a bench and using dumbbells to perform a pressing motion with a hammer grip (palms facing each other). It primarily targets the chest muscles, but also engages the triceps and shoulders.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the chest, triceps, and shoulders
- Helps to build upper body strength and muscle mass
- Improves stability and balance in the chest and shoulder muscles
- Allows for a greater range of motion compared to traditional bench press exercises
- Can be performed with a variety of weights and equipment, making it accessible for all fitness levels
How to perform
- Start by lying flat on a bench with a dumbbell in each hand.
- Hold the dumbbells with your palms facing each other and your elbows bent at a 90-degree angle.
- Slowly lower the dumbbells towards your chest, 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
Triceps
Primary
Anterior Deltoid
Primary