Dumbbell Floor Lying Hammer Press
Build chest strength at home! Dumbbell Floor Lying Hammer Press targets your pecs with a simple, effective exercise.
The Dumbbell Floor Lying Hammer Press is a compound exercise that mainly works the chest and triceps, with help from the back and shoulders. You'll need: dumbbells.
Required Equipment
Dumbbell Floor Lying Hammer Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Boxer Muscle (serratus anterior); Front Shoulder (anterior deltoid)
Dumbbell Floor Lying Hammer Press Variations and Alternatives
How to do the Dumbbell Floor Lying Hammer Press
Dumbbell Lying Floor Hammer Press
Positioning:
Lie on your back on the floor with your knees bent and feet flat on the ground, hip-width apart.
Hold a dumbbell in each hand. Your palms should be facing each other (neutral grip).
Position the dumbbells above your chest with your arms fully extended. Your elbows should be slightly bent.
Movement:
Slowly lower the dumbbells toward your chest while keeping your elbows tucked in at a 45-degree angle to your body. Inhale as you do this.
Pause when your elbows are at about shoulder level.
Push the dumbbells back to the starting position by pressing through your palms and extending your arms, exhaling as you lift.
Repeat for the desired number of repetitions, ensuring controlled movements throughout. Aim for 8-12 reps per set.
Tips:
Engage your core throughout the exercise to maintain stability.
Keep your head relaxed and your shoulders away from your ears.
Avoid arching your lower back; if necessary, keep your feet planted firmly for support.
Dumbbell Floor Lying Hammer Press FAQs
What muscles does the Dumbbell Floor Lying Hammer Press work?
The Dumbbell Floor Lying Hammer Press mainly works the chest and triceps, with help from the back and shoulders. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Dumbbell Floor Lying Hammer Press?
Dumbbells.
Is the Dumbbell Floor Lying 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 Floor Lying Hammer Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Floor Lying Hammer Press variations and alternatives?
Similar exercises include the Dumbbell 2-Point Bench Press, Dumbbell 3-Point Bench Press, Dumbbell Floor Lying Straight-Arm Press and Alternating Dumbbell Floor Press.
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