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Chest · Dumbbell · Beginner

How to do Dumbbell Lying Hammer Press

The dumbbell lying hammer press is a chest exercise performed on a bench with dumbbells held in a neutral grip (palms facing each other). It targets the pectorals while also engaging the triceps and shoulders.

Dumbbell Lying Hammer Press demonstration
Primary muscle
Chest
Also works
Triceps and Shoulders
Equipment
Dumbbell
Level
Beginner
Category
Chest

How to do Dumbbell Lying Hammer Press, step by step

  1. Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.
  2. Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
  3. Press the dumbbells back up to the starting position, fully extending your arms.
  4. Repeat for the desired number of repetitions.

Muscles worked

Dumbbell Lying Hammer Press works your chest as the main mover, with help from your triceps and shoulders.

Track Dumbbell Lying Hammer Press in SPLYT

Dumbbell Lying Hammer Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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