Dumbbell Lying Hammer Press
Step by step
How to perform
- Extend your arms fully at a 90-degree angle from your body, positioning the dumbbells directly above your chest.
- Slowly lower the dumbbells towards your chest by bending your elbows, keeping your wrists straight and your palms facing each other.
- Once the dumbbells are close to your chest, push them back up to the starting position using your chest and tricep muscles.
- Repeat this movement for your desired number of repetitions, ensuring to maintain control of the dumbbells throughout the entire exercise.
Overview
About this exercise
The Dumbbell Lying Hammer Press is a highly effective upper body exercise that primarily targets the chest muscles, while also engaging the shoulders and triceps. It is suitable for both beginners and experienced gym-goers as it can be easily modified to fit individual strength levels. People would want to incorporate this exercise into their routine for its ability to develop chest strength and definition, improve muscle balance, and enhance overall upper body power.
Coaching cues
Form tips
Avoid the temptation to use momentum to lift the weights. Instead, focus on slow, controlled movements. Press the dumbbells up until your arms are fully extended, but don't lock your elbows. Then, lower them back down slowly. This will engage your muscles throughout the entire movement, maximizing the effectiveness of the exercise.
One common mistake is holding your breath during the exercise. Instead, inhale as you lower the weights and exhale as you press them up. This can help maintain your blood pressure and provide the energy needed to perform the exercise.
While it's important to challenge yourself, lifting weights that are too
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