Incline Dumbbell Hammer-Grip Bench Press
a.k.a. Neutral Incline Dumbbell Press
Differentiation: Mechanics
This variation of an Incline Press is unique. Here is how: you grasp the dumbbells with palms facing inward using a hammer grip. This type of grip targets your inner pectorals | and your upper chest muscles.
Starting Position
To get into starting position, do this...
1) Locate a movable incline bench.
2) Set the incline bench to a 45-degree angle.
3) Obtain two dumbbells.
4) While holding a dumbbell in each hand, sit on the bench.
5) Lie back on the incline bench with your back flat against the pad.
6) Place your feet flat on the floor, shoulder-width apart.
7) Lift each dumbbell up to shoulder height - one at a time up.
8) For heavier weight, rest the dumbbells on the top of your thighs about 2 inches from your knee until ready to begin. You can use your thigh to help push each dumbbell up - one at a time.
9) Once the dumbbells are at shoulder height, assure your elbows are at a 90-degree angle.
10) ...and your palms are facing each other.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while pressing the dumbbells upward
3) ...until your arms are fully extended.
4) Once the dumbbells reach the highest point, lock your arms in position and hold this position for a count of one second.
5) Then, gradually lower the dumbbells down.
6) More detail shown here.
7) Repeat reps for a full set.
8) When your set is complete, lower each dumbbell to your thigh and then to the floor.
Proper Form
Pay special attention to following proper form by...
Be sure to maintain control of the dumbbells. Do not allow the dumbbells to tilt forward or backwards. Keep your arms perpendicular to the floor.
Keep your butt on the bench's seat.
Keep your wrists straight and tight. If you compromise the form of your wrists, you will be at a high and unnecessary risk of injury.
Press your shoulder blades firmly into the bench while pushing up each rep.
Keep your elbows flared outward.
Keep your palms facing each other.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Tip
When pressing the dumbbells up, focus on using your pectoral muscles.