Description

The dumbbell lying hammer press is a chest exercise that targets the pectorals, front delts, and triceps.

Starting Position

Lie on a flat bench with dumbbells in hand, arms extended straight up above the chest.

Technical Execution

Lower the dumbbells to the sides of the chest, keeping elbows tucked in. Press the weights back up to the starting position.

Range of Motion

Ensure a full range of motion by lowering the dumbbells until they lightly touch the chest and fully extending the arms at the top of the movement.

Variations

Variations include using an incline bench for a different angle of muscle activation.

Common Mistakes

Common mistakes include using too much weight, not controlling the movement, and arching the back.

Practical Advice

Ensure a stable bench position, maintain core engagement, and focus on controlled movements.

Additional Notes

This exercise can help improve chest strength and stability.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

Secondary Muscles