Form cues
- Keep palms facing in
- Tuck elbows slightly
- Press over mid-chest
- Keep wrists straight
Exercise
Dumbbell Lying Hammer Press
Chest, dumbbell
A flat bench dumbbell press done with a neutral grip to train the chest, triceps, and shoulders.
Target: pectorals. Also works: triceps, shoulders.
Steps
- Lie flat on a bench holding a dumbbell in each hand, and press the dumbbells above your chest with your palms facing each other.
- Plant your feet on the floor and brace your torso while keeping your wrists stacked over your elbows.
- Lower the dumbbells under control to either side of your chest, keeping your elbows slightly tucked from your shoulders.
- Pause briefly when your upper arms reach bench level or the dumbbells lightly touch your chest line.
- Press the dumbbells straight up until your arms are extended above your chest, keeping the palms facing each other throughout.
- Bring the dumbbells back together over your chest and repeat.
Common mistakes
- Elbows flare straight out to the sides.
- Dumbbells drift toward the face instead of staying over the chest.
- Wrists bend back under the dumbbells.
- Lowering too fast and bouncing at the bottom.
Breathing
Inhale as you lower the dumbbells to your chest and exhale as you press them back up.
In the app, search for Dumbbell Lying Hammer Press and add it to a workout.