Standing Hammer grip Dumbbell Press
Differentiation: Mechanics
This variation of a standing shoulder press is unique. Here is how: you simultaneously press two dumbbells | while holding the dumbbells in front of your shoulders, with your palms facing each other. Using this hand position primarily works your front deltoids. Using dumbbells ensures that each shoulder lifts the same amount of weight. Using equal weight increases their overall symmetry.
Starting Position
To get into starting position, do this...
1) Obtain two dumbbells.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) While holding a dumbbell in each hand, walk over the the spot where you will perform the exercise and stand.
4) Place your feet about shoulder-width apart.
5) Lift the dumbbells up and hold them next to your head - with your palms facing each other.
6) Your forearms should be perpendicular to the floor.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you slowly lift the dumbbells straight up over your head
3) ...until your arms are fully extended and pointed overhead, keeping your palms facing inward.
4) Hold this position for a count of one second.
5) This is the ending position.
6) Then, inhale as you gradually lower the dumbbells
7) ...until the dumbbells are again next to your head.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Do not smack the dumbbells together at the top of the movement.
Keep your back straight and your head forward.
Keep your palms facing inward.
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
Do not lock out every single rep, otherwise you will become tired too easily.