TETSUDumbbell Lying Hammer Press
The Dumbbell Lying Hammer Press is a dumbbell exercise for the chest that primarily targets the pectorals, with the triceps and shoulders assisting. Follow the 4 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Lying Hammer Press
- Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.
- Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
- Press the dumbbells back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Lying Hammer Press work?
The Dumbbell Lying Hammer Press primarily targets the pectorals. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Lying Hammer Press?
You need a dumbbell to perform the Dumbbell Lying Hammer Press.
How many sets and reps of the Dumbbell Lying Hammer Press should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Lying Hammer Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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