Dumbbell Hammer-Grip Bench Press

a.k.a. Dumbbell Bench Press With Neutral Grip

Differentiation: Mechanics

This variation of a Lying Chest Press is unique from other Lying Chest Press exercises. Here is how: you use a hammer grip and dumbbells. The hammer grip puts your arms at an angle | that allows your inner chest to maximize its working potential. Using dumbbells ensures that each side of your chest lifts the same amount of weight. Using equal weight increases the overall symmetry of your pectorals.

Starting Position

To get into starting position, do this...

1) While holding a dumbbell in each hand, sit on the bench.

2) Locate a movable flat bench.

3) Obtain two dumbbells.

4) Rest the dumbbells on or near your thighs until ready to lay back on the bench.

5) Lie back lengthwise on the bench while holding the dumbbells near your chest.

6) Place your feet flat on the floor, shoulder-width apart for stability.

7) Lift the dumbbells straight over your chest, with your palms facing each other.

8) For heavier weight, sit with the dumbbells resting on the top of your thighs until ready to lay back on the bench. Use your thighs to help lift each dumbbell upward - one at a time.

9) Position your arms and the dumbbells so your arms form 90-degree angles.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your core muscles tight and your palms facing each other, exhale while you flex your pecs while pushing the dumbbells upwards and inwards

3) ...until your arms are almost fully extended.

4) Squeeze your pecs and hold for a count of two seconds

5) Then, inhale while you return the dumbbells to the starting position using a slow and controlled movement.

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...

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.

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.

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.

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Tip

Alternatively, if you have a partner, he can hand the dumbbells to you - after you lie down.

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