PlanWorkouts

Exercise 0340 · REF 7gdLIXa

Dumbbell Lying Hammer Press exercise animation

Dumbbell Lying Hammer Press

Category
Chest
Equipment
Dumbbell
Target
Pectorals

Pressing with a neutral grip while lying flat brings the triceps in more directly than a standard pronated bench press grip, while still working the chest through the same flat-bench plane. It's a joint-friendlier option for lifters whose wrists or shoulders don't love a wide barbell grip. The independent dumbbells also mean each side has to stabilize on its own, unlike a fixed bar.

How to Do the Dumbbell Lying Hammer Press

  1. Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.
  2. Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
  3. Press the dumbbells back up to the starting position, fully extending your arms.
  4. Repeat for the desired number of repetitions.

Muscles Worked

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

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