Dumbbell Lying Hammer Press (version 2)
- Zielmuskel
- Pectoralis Major Sternal Head
- Synergistenmuskeln
- Biceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipment
- Dumbbell
- Körperregion
- Chest
- Typ
- Strength
The dumbbell lying hammer press is a chest-building press performed lying on a bench with a neutral (hammer) grip, palms facing each other. It primarily targets the chest (pectoralis major, sternal head), with the upper chest, front deltoids, triceps, and biceps assisting. The neutral grip keeps your elbows tucked, making it a shoulder-friendly way to load the chest with dumbbells.
Dumbbell Lying Hammer Press (version 2): So führst du sie aus
- 1Sit on the end of a flat bench with a dumbbell resting on each thigh, palms facing each other in a neutral grip.
- 2Lie back, using your thighs to guide the dumbbells up as you settle, and plant your feet firmly on the floor.
- 3Pull your shoulder blades down and together against the bench, then press the dumbbells up until your arms are extended over your chest, palms still facing each other.
- 4Lower the dumbbells under control toward your lower chest, keeping them close together and your elbows tucked close to your torso at roughly a 45° angle.
- 5Descend until you feel a stretch across your chest, keeping your wrists stacked over your elbows throughout.
- 6Press the dumbbells back up and slightly together over your chest until your arms are fully extended, squeezing the chest at the top.
- 7Complete your reps, then guide the dumbbells back to your thighs and sit up to set them down safely.
Technik-Tipps
- Keep your palms facing each other the whole set — the neutral grip is what tucks the elbows and shifts load onto the chest and triceps while easing shoulder stress.
- Retract your shoulder blades and keep your upper back tight against the bench to create a stable pressing base and protect your shoulders.
- Lower under control to a full stretch rather than rushing the descent — the stretch at the bottom is where the chest does the most work.
- Press the dumbbells slightly toward each other at the top to add a chest squeeze without losing tension.
Häufige Fehler
- Letting your elbows flare out wide, which turns the neutral grip into a standard press and puts unnecessary stress on the shoulder joint.
- Bouncing the dumbbells at the bottom or cutting the range short, which removes the stretch and tension that drive chest growth.
- Letting your wrists bend backward under the load instead of keeping them stacked over your forearms, which strains the wrists.
- Arching the lower back excessively or lifting your hips off the bench to push heavier weight, which shifts work off the chest and risks injury.
Häufig gestellte Fragen
What muscles does the dumbbell lying hammer press work?
It primarily works the chest (pectoralis major, sternal head), with the upper chest (clavicular head), front deltoids, triceps, and biceps assisting as synergists.
How is the hammer press different from a regular dumbbell press?
The hammer press uses a neutral grip with your palms facing each other, which naturally tucks your elbows. A regular dumbbell press uses a pronated grip with palms facing your feet and elbows flared wider, putting more stress on the shoulders.
Why does the neutral grip feel easier on my shoulders?
Keeping your palms facing each other keeps your elbows tucked closer to your torso, reducing the strain on the shoulder joint compared with a flared-elbow press while still loading the chest, triceps, and front delts.
How many sets and reps should I do?
For most lifters, 3–4 sets of 8–12 reps with a weight you can control through a full range works well for building chest size and strength. Keep your form tight before adding load.
