PlanWorkouts

Exercise 0321 · REF PG1kcIb

Dumbbell Incline Hammer Press exercise animation

Dumbbell Incline Hammer Press

Category
Chest
Equipment
Dumbbell
Target
Pectorals

A neutral grip on an incline press takes some of the shoulder strain out of the movement compared to a standard palms-forward grip, while still hitting the upper chest and front delts hard. It's a good option for lifters whose shoulders complain about regular incline pressing but who still want the upper-chest emphasis. The triceps also get more direct involvement than in a wide-grip press.

How to Do the Dumbbell Incline Hammer Press

  1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, resting on your thighs.
  2. Lie back on the bench and position the dumbbells at shoulder level with your palms facing each other.
  3. Press the dumbbells up and away from your body until your arms are fully extended.
  4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Incline Hammer Press primarily targets the Pectorals, with Shoulders as the primary synergist muscle group, along with the Triceps.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have dumbbell? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Dumbbell Incline Hammer Press work?
The Dumbbell Incline Hammer Press primarily targets the pectorals, with the shoulders and triceps assisting.
What equipment do I need for the Dumbbell Incline Hammer Press?
The Dumbbell Incline Hammer Press is done with a dumbbell.
What's a good alternative to the Dumbbell Incline Hammer Press?
If you don't have access to a dumbbell, the Archer Push Up targets the same pectorals using body weight instead.