Dumbbell Incline Hammer Press
Build a bigger chest! The Dumbbell Incline Hammer Press targets your upper chest and triceps for serious strength gains.
The Dumbbell Incline Hammer Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders and back. You'll need: dumbbells or incline bench.
Required Equipment
Dumbbell Incline Hammer Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Boxer Muscle (serratus anterior)
Dumbbell Incline Hammer Press Variations and Alternatives
How to do the Dumbbell Incline Hammer Press
An adjustable bench (set to an incline)
1. Setup:
Adjust the bench to an incline (approximately 30 to 45 degrees).
Select a pair of dumbbells that you can lift in a controlled manner.
Positioning:
Sit on the inclined bench with your back firmly against the pad.
Hold a dumbbell in each hand with your palms facing each other (neutral grip).
Start with the dumbbells at shoulder height, elbows bent and close to your body.
Starting Position:
Ensure your feet are flat on the ground for stability.
Your head, back, and hips should be supported against the bench.
Movement:
Press the dumbbells straight up above your chest while keeping your palms facing each other.
Extend your arms fully, but do not lock out your elbows at the top of the movement.
Slowly lower the dumbbells back to the starting position at shoulder height, maintaining control throughout.
Repetitions:
Aim for 8 to 12 repetitions per set.
Perform 3 to 4 sets, resting for 60 to 90 seconds between each set.
Tips:
Keep your core engaged to avoid arching your back.
Avoid using momentum; focus on performing each rep slowly and with control.
If you're new to this exercise, consider starting with lighter weights to master the form before increasing the load.
Dumbbell Incline Hammer Press FAQs
What muscles does the Dumbbell Incline Hammer Press work?
The Dumbbell Incline Hammer Press mainly works the chest and triceps, with help from the shoulders and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Dumbbell Incline Hammer Press?
Dumbbells or incline bench.
Is the Dumbbell Incline Hammer Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Incline Hammer Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Incline Hammer Press variations and alternatives?
Similar exercises include the Band Incline Hammer Press, Dumbbell 2-Point Bench Press, Dumbbell 3-Point Bench Press and Dumbbell Incline Neutral-Grip Chest Press.
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