Dumbbell Lying Hammer Press
Step by step
How to perform
- Extend your arms straight above your chest, ensuring your elbows are slightly bent to prevent strain.
- Slowly lower the dumbbells towards your chest by bending your elbows, keeping your wrists straight and your palms facing each other throughout the movement.
- Pause for a moment when the dumbbells are close to your chest, then push them back up to the starting position using your chest muscles.
- Repeat this motion for your desired number of reps, ensuring you maintain control over the dumbbells and keep your movements smooth and steady.
Overview
About this exercise
The Dumbbell Lying Hammer Press is a strength-building exercise that primarily targets the chest muscles, but also engages the shoulders and triceps. It is suitable for anyone, from beginners to advanced fitness enthusiasts, looking to enhance upper body strength and muscle definition. This exercise is a popular choice due to its versatility, ability to correct muscle imbalances, and its effectiveness in promoting muscle growth and improving overall upper body power.
Coaching cues
Form tips
Grip the dumbbells with your palms facing each other, this is also known as a neutral grip. Your hands should be directly above your shoulders. Avoid holding the dumbbells too wide or too close, as this can put unnecessary strain on your shoulders and wrists.
Lower the weights slowly to the sides of your chest, then push them back up to the starting position. Avoid dropping the weights quickly or using momentum to push them up, as this can lead to injury and also reduces the effectiveness of the exercise. The slower and more controlled your movements, the more you will engage
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