Hammer Grip Incline DB Bench Press

How to do the Hammer Grip Incline DB Bench Press

1. Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
2. By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
3. Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
4. Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
5. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
6. Repeat the movement for the prescribed amount of repetitions.
7. When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.

Muscles worked

Role	Muscles
Primary	chest
Secondary	shoulders, triceps
Equipment	dumbbell
Difficulty	beginner
Type	compound

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Clock Push-Up Bodyweight Decline Push-Up Bodyweight Incline Push-Up Bodyweight Incline Push-Up Medium Bodyweight Incline Push-Up Reverse Grip Bodyweight Incline Push-Up Wide Bodyweight

Harder than the Hammer Grip Incline DB Bench Press

Plyo Kettlebell Pushups expert · Kettlebell Flat Bench Cable Flyes intermediate · Cable Machine Incline Cable Flye intermediate · Cable Machine

Superset the Hammer Grip Incline DB Bench Press with

Opposing middle back work — alternate sets without extra rest.

Bent Over Two-Dumbbell Row middle back Bent Over Two-Dumbbell Row With Palms In middle back Dumbbell Incline Row middle back One-Arm Dumbbell Row middle back

Common questions

What muscles does the Hammer Grip Incline DB Bench Press work?

The Hammer Grip Incline DB Bench Press primarily works the chest, with the shoulders and triceps as secondary movers. Alternating Floor Press, Barbell Bench Press - Medium Grip, and Barbell Guillotine Bench Press train the same muscle, across 11 equipment types.

What equipment do you need for the Hammer Grip Incline DB Bench Press?

Dumbbells. Without dumbbells, Clock Push-Up, Decline Push-Up, and Incline Push-Up train the same muscle, and 17 of the catalogue's options for this muscle need no equipment.

Is the Hammer Grip Incline DB Bench Press suitable for beginners?

Yes, the Hammer Grip Incline DB Bench Press is rated beginner. Plyo Kettlebell Pushups, Flat Bench Cable Flyes, and Incline Cable Flye are the progressions from here.

Where should the Hammer Grip Incline DB Bench Press go in a workout?

Early — the Hammer Grip Incline DB Bench Press is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Bent Over Two-Dumbbell Row and Bent Over Two-Dumbbell Row With Palms In later.

Similar exercises

Alternating Floor Press Kettlebell Barbell Bench Press - Medium Grip Barbell Barbell Guillotine Bench Press Barbell Barbell Incline Bench Press - Medium Grip Barbell Bench Press - With Bands Resistance Bands Bent-Arm Dumbbell Pullover Dumbbell