Incline Dumbbell Hammer Press
Neutral-grip dumbbells press upward with palms facing each other.
- Level
- Beginner
- Equipment
- Dumbbell, Incline Bench
- Movement
- Bench press · Seated
- Tracks
- Weight & Reps
Works
Upper Chest Chest Triceps Front Delts Shoulders
How to do it
- Sit on an incline bench with a dumbbell resting vertically on each thigh.
- Kick your knees up to launch the weights to shoulder height.
- Hold the dumbbells with palms facing each other at the top of the movement.
- Lower the weights slowly until your upper arms are parallel to the floor.
- Press the dumbbells upward until your arms are fully extended.
- Repeat for the desired number of repetitions.
Common mistakes
- Flaring elbows out too wide instead of keeping them tucked.
- Bouncing the dumbbells off the chest at the bottom.
- Lifting hips off the bench to gain leverage.
- Rotating wrists into a pronated grip during the press.
Safety
Do not bounce the weights off your chest to avoid rib injury.
Ensure the bench is securely locked at the incline angle before starting.
Tips
- Keep your shoulder blades pinned back and down against the bench.
- Drive through the center of your foot to maintain stability.
- Maintain the neutral grip throughout the entire range of motion.
Details
- Base movement
- Bench press
- Load position
- At the sides
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Seated
- Bench angle
- Incline
