Dumbbell Incline Single-Arm Hammer Press
Target your upper chest with the Dumbbell Incline Single-Arm Hammer Press. Great for building strength and definition!
The Dumbbell Incline Single-Arm Hammer Press is a compound exercise that mainly works the chest and shoulders, with help from the triceps and back. You'll need: dumbbells or incline bench.
Required Equipment
Dumbbell Incline Single-Arm Hammer Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii); Boxer Muscle (serratus anterior)
Dumbbell Incline Single-Arm Hammer Press Variations and Alternatives
How to do the Dumbbell Incline Single-Arm Hammer Press
Set an incline bench to an angle of 30 to 45 degrees.
Sit on the bench with a dumbbell in one hand in a neutral grip position (your palm should be facing in towards your body).
Place your feet flat on the floor for stability, and maintain a tight core throughout the movement.
Push the dumbbell up by extending your arm until it is straight above your shoulder. Keep a slight bend in your elbow at the top to avoid locking the joint.
With control, lower the dumbbell back down to the starting position, where the dumbbell is near the outer side of your chest.
Focus on squeezing your chest muscles as you press the dumbbell upward.
Complete the desired number of reps with one arm before switching to the other arm.
Remember to breathe out as you push the dumbbell upwards and breathe in as you lower it back down.
Ensure to maintain proper form throughout the exercise to prevent injury, and adjust the weight according to your capability. If you're new to this exercise, consider starting with lighter weights to perfect the technique before increasing the load.
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Dumbbell Incline Single-Arm Hammer Press FAQs
What muscles does the Dumbbell Incline Single-Arm Hammer Press work?
The Dumbbell Incline Single-Arm Hammer Press mainly works the chest and shoulders, with help from the triceps and back. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Dumbbell Incline Single-Arm Hammer Press?
Dumbbells or incline bench.
Is the Dumbbell Incline Single-Arm 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 Single-Arm Hammer Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Incline Single-Arm Hammer Press variations and alternatives?
Similar exercises include the Band Incline Hammer Press, Barbell Incline Shoulder Press, Dumbbell Incline Neutral-Grip Chest Press and Dumbbell Floor Lying Hammer Press.
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