Dumbbell Lying Hammer Press
Expert Advice
Keep your wrists neutral and avoid arching your back excessively to maintain proper form and reduce the risk of injury.
How-to-do Steps
- Lie on a flat bench with a dumbbell in each hand, palms facing each other.
- Hold the dumbbells above your chest with your arms extended.
- Lower the dumbbells to the sides of your chest by bending your elbows.
- Press the dumbbells back up to the starting position, squeezing your chest muscles.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Lying Hammer Press primarily targets the Chest, Triceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest50%
Triceps30%
Secondary
Shoulders20%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Lying Hammer Press work?
Dumbbell Lying Hammer Press primarily targets the Chest, Triceps. Secondary muscles involved include Shoulders. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Lying Hammer Press?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Lying Hammer Press suitable for beginners?
Dumbbell Lying Hammer Press is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
