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All exercises

Dumbbell lying hammer press

Beginner

Dumbbell lying hammer press is a compound dumbbell exercise for the chest, also working the triceps and front delts.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment
Dumbbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

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

What to do instead

  • Dumbbell decline hammer pressDumbbell
  • Dumbbell incline hammer pressDumbbell
  • Dumbbell lying one arm pressDumbbell
  • Dumbbell incline alternate pressDumbbell
  • Weighted svend pressWeight plate

Harder variations

  • Dumbbell incline one arm press on exercise ballDumbbell
  • Dumbbell one arm press on exercise ballDumbbell
  • Dumbbell incline press on exercise ballDumbbell
  • Dumbbell press on exercise ballDumbbell
Logged today · 2 min restDumbbell lying hammer press

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