Lying Hammer Press
Step by step
How to perform
- With your feet flat on the ground for stability, extend your arms fully above your chest, keeping a slight bend in your elbows to avoid strain.
- Slowly lower the dumbbells down to the sides of your chest, ensuring your elbows are at a 90-degree angle.
- Pause for a moment at the bottom of the movement, then push the dumbbells back up to the starting position using your chest muscles.
- Repeat this movement for the desired number of repetitions, ensuring to keep your movements controlled and steady throughout the exercise.
Overview
About this exercise
The Lying Hammer Press is a strength-building exercise that primarily targets the chest muscles, but also engages the shoulders and triceps, providing a comprehensive upper-body workout. It is suitable for both beginners and advanced fitness enthusiasts as it can be easily modified to match individual strength levels. People may choose to incorporate this exercise into their routine because it promotes muscle growth, enhances upper body strength, and can help improve overall physical performance.
Coaching cues
Form tips
Lower the weights slowly to the sides of your chest by bending your elbows. Your elbows should be at about a 90-degree angle at the bottom of the movement. Avoid dropping your arms too low as this can put unnecessary stress on your shoulders.
Push the dumbbells back up to the starting position, fully extending your arms but without locking your elbows. A common mistake is to lock the elbows at the top of the movement, which can lead to joint injury.
Breathe in as you lower the weights and breathe out as you push
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