Lying Hammer Press
Step by step
How to perform
- Bend your elbows at a 90-degree angle, keeping your arms parallel to each other and your palms facing inward.
- Slowly push the dumbbells up towards the ceiling, extending your arms fully but without locking your elbows.
- Hold this position for a moment and then slowly lower the dumbbells back down to the starting position.
- Repeat these steps for the desired number of repetitions, ensuring to maintain the hammer grip and controlled movements throughout the exercise.
Overview
About this exercise
The Lying Hammer Press is a strength-building workout that primarily targets the chest muscles, but also engages the shoulders and triceps. This exercise is suitable for individuals at all fitness levels, from beginners to advanced athletes, as it can be easily adjusted to match one's strength and endurance. People might opt for the Lying Hammer Press as it helps to improve upper body strength, enhance muscle definition, and promote better posture.
Coaching cues
Form tips
Hold the dumbbells with a neutral grip (palms facing each other). This grip targets the pecs more effectively than a traditional bench press grip. Do not grip the dumbbells too tightly as it can cause wrist strain.
Lower the weights slowly and in a controlled manner towards your chest. Avoid dropping the weights quickly as it can result in injury and doesn't effectively engage the muscles.
Make sure to fully extend your arms at the top of the movement and bring the dumbbells down until they are about chest level. Avoid partial reps as they do not fully stimulate the muscles.
Keep exploring
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