Dumbbell Lying Hammer Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Dumbbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Biceps Brachii, Pectoralis Major Clavicular Head, Deltoid Anterior, Triceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.2
- Alternate Names
- Lying Hammer Press
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Lying Hammer Press
- Lie on a flat bench with a dumbbell in each hand, palms facing each other.
- Begin with arms extends above your chest, elbows slightly bent.
- Lower the dumbbells to the sides of your chest while keeping your elbows at a 45-degree angle.
- Press the dumbbells back to the starting position, fully extending your arms.
Common Mistakes
- Using too much weight, leading to poor form.
- Not fully extending the arms.
- Letting the elbows flare out excessively.
Modifications
- Use lighter weights to focus on form.
- Perform the exercise on a stability ball for increased stability.
Tips
- Keep your elbows close to your body to minimize shoulder strain.
- Engage your core throughout the movement.
- Control the movement to avoid using momentum.
Dumbbell Lying Hammer Press Alternatives
Tags
chest
strength
dumbbell
upper body
pushing
muscle building
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