Hammer Grip Incline Press
This Great Dumbbell Upper Chest Exercise is done with your Palms Facing Each Other to Isolate the Chest and Take Pressure off your Shoulders
Welcome to our Hammer Grip Incline Press Exercise Instruction Guide!
On this page you’ll learn how to do this chest exercise using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Weight Training Exercises so you can immediately add to your Weight Training Programs and next Chest Workout.
Have you seen our Best Chest Exercises list yet? See if this chest exercise made the cut!
Exercise Summary
| Exercise Name: | Hammer Grip Incline Press |
| Main Muscle: | Chest |
| Secondary Muscle(s): | Deltoids, Triceps |
| Exercise Type: | Compound, Push |
| Equipment Required: | Dumbbells, Incline Bench |
Exercise Description and Instruction:
The Hammer Grip Incline Press is a version of Dumbbell Bench Press, but is done on an incline and with your palms facing each other as you complete the lift. This chest exercise targets the pectoralis minor, upper portion of the pectoralis major, triceps and deltoids.
Make sure to view Barbell Bench Press, Decline Bench Press and Incline Bench Press. You’ll benefit from switching up your workout routines and hitting your chest from different angles and grips.
To Perform This Exercise:
- Adjust a bench to a 45 degree angle and sit on the bench with a dumbbell in each hand on top of your thighs and your palms facing each other.
- Lie backwards on the bench while simultaneously pushing your thighs upwards to help bring the dumbbells to your shoulders.
- Once the dumbbells are at your shoulders and your palms are facing each other, you should be lying on the bench with your feet flat on the floor. This will be your starting position.
- Exhale and press the dumbbells straight above your shoulders by extending your arms and using your chest muscles. Tip: Squeeze your chest in the contracted position.
- Once your arms are fully extended, pause for a moment then again slowly lower the dumbbells back to the starting position at your shoulders so that your upper arm and forearm form a 90 degree angle.
- Repeat for the desired number of repetitions.
Tips:
- Once you have finished the desired number of repetitions, do not drop the dumbbells next to you. Doing so may injure your rotator cuff.
- Use a spotter if you are new to this lift. If no spotter is available, be very conservative with the amount of weight you choose.
- Keep your back and shoulders against the bench and your feet flat on the floor at all times.
- Kick upwards one leg at a time to create momentum while bringing the weight to your shoulders at the beginning of the exercise.
- Complete each repetition in a slow and controlled manner.
Now that you’ve seen the Hammer Grip Incline Press, which primarily targets your pectorals, check out all of our different Chest Exercises.
Related Pages
- Best Chest Exercises
- Weight Training Exercises Main Page
- Chest Workout List
- “Big Pecs” – A How to Article
- Dumbbell Exercises
- Fat Loss Workouts and Fat Burning Exercises
- Muscle Building Workouts and Strength Training Exercises
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