Dumbbell Lying on Floor Hammer Press
- Synergistenmuskeln
- Deltoid Anterior, Triceps Brachii
- Equipment
- Dumbbell
- Körperregion
- Chest
- Typ
- Strength
The dumbbell lying on floor hammer press is a chest-building press performed on the floor with a neutral (hammer) grip, palms facing each other. It primarily targets the chest (pectoralis major, both the upper clavicular and main sternal fibers), with the front deltoids and triceps assisting. The floor limits how far your elbows can travel, making it a joint-friendly pressing option when you have no bench.
Dumbbell Lying on Floor Hammer Press: So führst du sie aus
- 1Sit on the floor with a dumbbell on each side, holding them with a neutral grip so your palms face each other.
- 2Lie back, keeping the dumbbells close to your chest, then bend your knees and plant your feet flat on the floor.
- 3Press the dumbbells up until your arms are extended over your chest, palms still facing each other.
- 4Lower the dumbbells under control, keeping your elbows tucked at roughly a 45° angle to your torso.
- 5Stop when the backs of your upper arms lightly touch the floor, pausing briefly to remove momentum.
- 6Press the dumbbells back up and slightly together until your arms are fully extended again.
- 7Complete your reps, then lower the dumbbells to your chest and set them down safely on the floor.
Technik-Tipps
- Keep your shoulder blades pulled down and back against the floor to give your shoulders a stable, protected base.
- Maintain the neutral grip throughout — palms facing each other is what shifts work toward the triceps and inner chest.
- Use the brief pause when your triceps touch the floor to reset, rather than bouncing off the ground.
- Choose a controlled weight you can set down without dropping; getting heavy dumbbells into position on the floor is the hardest part.
Häufige Fehler
- Bouncing your elbows off the floor to drive the weight up, which kills muscular tension and stresses the elbows.
- Flaring your elbows wide toward 90°, which puts the shoulders in a vulnerable position under load.
- Letting the wrists bend back instead of stacking them over the elbows, which strains the wrists.
- Treating the floor's short range as a free pass to overload — pressing more weight than you can control still risks dropping it on yourself.
Häufig gestellte Fragen
What muscles does the dumbbell lying on floor hammer press work?
It primarily works the chest (pectoralis major, both the upper clavicular and main sternal heads), with the front deltoids and triceps acting as synergists. The neutral grip puts a bit more emphasis on the triceps than a standard grip.
Why does the floor stop my range of motion?
Your elbows hit the floor before they can drop below your torso, so the press has a shorter range than a bench version. This caps the bottom stretch, which can be easier on the shoulders but means you lose the deepest part of the movement.
What is the benefit of the hammer (neutral) grip?
Holding the dumbbells with palms facing each other keeps the shoulders in a more neutral, comfortable position and recruits the triceps and inner chest more than a palms-forward grip.
Is the dumbbell floor hammer press good for beginners?
Yes. The floor limits the range and removes the need for a bench, so it is a controlled, accessible way to build pressing strength. Start light to practice getting the dumbbells safely into and out of position.
How many sets and reps should I do?
For most lifters, 3–4 sets of 8–12 reps is a solid range for building chest and triceps strength. Pick a weight that lets you keep a brief pause at the bottom without bouncing.
