How to Do the Hammer Grip Incline DB Bench Press
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💪 Chest, Shoulders, Triceps🏋️ Dumbbell📊 Beginner🏷️ Strength
How to perform it
- Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
- Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
- Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
- As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.
Muscles worked
The Hammer Grip Incline DB Bench Press primarily targets your Chest, with support from your Shoulders, Triceps. You'll need dumbbell.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Hammer Grip Incline DB Bench Press slots into a plan built for your goal — sets and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.