Chest
The main muscle group listed for this exercise.
Exercise guide
Hammer Grip Incline DB Bench Press
Hammer Grip Incline DB Bench Press is a beginner-friendly chest exercise performed with dumbbells. It also involves the shoulders and arms.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Chest
Hammer Grip Incline DB Bench Press also involves shoulders, arms.
Strength
Movement pattern: horizontal push. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Hammer Grip Incline DB Bench Press
- 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.
- 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.
- 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.
- Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
- 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.
- Repeat the movement for the prescribed amount of repetitions.
- 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.
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Workout templates that use this exercise.
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Decline Dumbbell Bench Press
Decline Dumbbell Bench Press is a beginner-friendly chest exercise performed with dumbbells. It also involves the shoulders and arms.
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Dumbbell Bench Press is a beginner-friendly chest exercise performed with dumbbells. It also involves the shoulders and arms.
View exerciseDumbbell Bench Press with Neutral Grip
Dumbbell Bench Press with Neutral Grip is a beginner-friendly chest exercise performed with dumbbells. It also involves the shoulders and arms.
View exerciseOne Arm Dumbbell Bench Press
One Arm Dumbbell Bench Press is a beginner-friendly chest exercise performed with dumbbells. It also involves the shoulders and arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Hammer Grip Incline DB Bench Press.
What muscles does Hammer Grip Incline DB Bench Press work?
Hammer Grip Incline DB Bench Press primarily trains the chest and also involves the shoulders and arms.
Is Hammer Grip Incline DB Bench Press beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Hammer Grip Incline DB Bench Press?
This variation uses dumbbells.
Track this exercise for free in Logbook.
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