Dumbbell Lying on Floor Hammer Press
Expert Advice
Keep your wrists neutral and elbows close to your body to maximize the engagement of your triceps and chest.
How-to-do Steps
- Lie on the floor with your knees bent and feet flat, holding dumbbells with a neutral grip.
- Press the dumbbells up until your arms are fully extended above your chest.
- Lower the dumbbells slowly to the sides of your chest.
- Keep your elbows at a 45-degree angle from your body throughout the movement.
- Press the dumbbells back up to the starting position.
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Muscles Worked
Dumbbell Lying on Floor Hammer Press primarily targets the Chest, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest60%
Secondary
Shoulders20%
Triceps20%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Dumbbell Lying on Floor Hammer Press work?
Dumbbell Lying on Floor Hammer Press primarily targets the Chest. Secondary muscles involved include Shoulders, Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Lying on Floor Hammer Press?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell Lying on Floor Hammer Press suitable for beginners?
Yes, Dumbbell Lying on Floor Hammer Press is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
