Movement overview

The Hammer Grip Dumbbell Bench Press is a chest exercise that targets the pectoral muscles, triceps, and anterior deltoids. It involves pressing dumbbells upward while maintaining a neutral grip, which can reduce strain on the shoulders and wrists compared to traditional bench press variations.

Step-by-step cues

1. Lie flat on a bench with your feet firmly planted on the floor.
2. Hold a dumbbell in each hand with a neutral grip, palms facing each other.
3. Position the dumbbells at shoulder width, elbows bent at approximately 90 degrees.
4. Engage your core and press the dumbbells upward until your arms are fully extended but not locked.
5. Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
6. Repeat for the desired number of repetitions.

Technical tips

• Keep your shoulder blades retracted and pressed against the bench to stabilize your upper body.
• Maintain a neutral wrist position to avoid unnecessary strain.
• Focus on controlled movements, both during the pressing and lowering phases.
• Exhale as you press the dumbbells up and inhale as you lower them.
• Ensure your feet remain flat on the ground to provide stability and support.
• Start with lighter weights to master form before progressing to heavier loads.