Home Exercises Hammer Grip Incline Dumbbell Press

Hammer Grip Incline Dumbbell Press

Exercise Tips

  • To ensure safety, it is recommended that this exercise be performed with a spotter
  • When performing the exercise, explode upwards and return to your starting position in a controlled fashion
  • Ensure that you remain in balance and that your arms move at the same pace

Hammer Grip Incline Dumbbell Press

This exercise targets your upper and middle chest and provides a low cardio benefit.

Muscle Group

Pectoralis Major (Middle/Upper Chest)


2 Days a Week to
3 Days a Week


Incline Bench, Dumbbells

Cardiovascular Benefit


Muscle Group: Pectoralis Major (Middle/Upper Chest)

Equipment: Incline Bench, Dumbbells

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category:

Starting Position: Begin sitting face up on incline bench with a dumbbell in each hand. Each dumbbell should be resting on each thigh. Lift both dumbbells up at the same time so that they are next to your shoulders. Your palms should be facing inward and towards each other.

  1. 1Exhale and press both dumbbells simultaneously towards the ceiling. Continue this motion until both elbows are fully extended. The dumbbells should come in contact with one another at the top of this motion.
  2. 2Inhale and return to your starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.