Hammer Grip Incline DB Bench Press

Instructions

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.

Frequently asked questions

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

Hammer Grip Incline DB Bench Press primarily targets the Chest. It also engages the Shoulders, Triceps as secondary muscles. This makes it an effective strength exercise for building chest development.

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

You will need a dumbbell to perform the Hammer Grip Incline DB Bench Press. Make sure the equipment is set up properly and at the appropriate weight before starting.

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

Yes. The Hammer Grip Incline DB Bench Press is a beginner-friendly exercise. Focus on proper form before adding weight or intensity. It's a great movement to include early in your training.

Is the Hammer Grip Incline DB Bench Press a compound or isolation exercise?

The Hammer Grip Incline DB Bench Press is a compound exercise, meaning it works multiple joints and muscle groups simultaneously. Compound movements are efficient for building overall strength and are typically performed earlier in a workout when you have the most energy.

How many sets and reps should I do for the Hammer Grip Incline DB Bench Press?

For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.

What are good alternatives to the Hammer Grip Incline DB Bench Press?

Good alternatives include the Alternating Floor Press, Around The Worlds, Barbell Bench Press - Medium Grip. These exercises target similar muscle groups (Chest) and can be substituted based on available equipment or training preference.

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