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Hammer Grip Incline DB Bench Press

A beginner strength exercise for the chest, done with a dumbbell.

Hammer Grip Incline DB Bench Press: starting positionHammer Grip Incline DB Bench Press: finishing position
Main muscles
Chest
Also works
Shoulders and Triceps
Equipment
Dumbbell
Level
Beginner
Type
Compound
Movement
Push

How to do the Hammer Grip Incline DB Bench Press

  1. 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.
  2. 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.
  3. 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.
  4. Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
  5. 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.
  6. Repeat the movement for the prescribed amount of repetitions.
  7. 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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Hammer Grip Incline DB Bench Press

Questions

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

Mainly the chest, with the shoulders and triceps helping.

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

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Hammer Grip Incline DB Bench Press?

Good alternatives that train the chest: Decline Dumbbell Bench Press, Decline Dumbbell Flyes, Dumbbell Bench Press or Dumbbell Bench Press with Neutral Grip.

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

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).