Dumbbell Lying Hammer Press
- Synergist muscles
- Deltoid Anterior, Triceps Brachii
- Equipment
- Dumbbell
- Body part
- Chest
- Type
- Strength
The dumbbell lying hammer press is a chest-building exercise that uses a neutral (hammer) grip with your palms facing each other. It primarily targets the chest (pectoralis major, both the upper clavicular and lower sternal fibers), with the front deltoids and triceps assisting. The neutral grip keeps your elbows tucked, making it easier on the shoulders than a standard flat press.
How to do the Dumbbell Lying Hammer Press
- 1Sit on the end of a flat bench holding a dumbbell in each hand, resting them on your thighs.
- 2Lie back, using your thighs to help guide the dumbbells up to your chest, then plant your feet firmly on the floor.
- 3Rotate your wrists so your palms face each other and pull your shoulder blades down and together against the bench.
- 4Press the dumbbells up over your chest until your arms are fully extended, keeping the palms facing each other throughout.
- 5Lower the dumbbells under control toward the sides of your chest, keeping your elbows tucked close to your torso.
- 6Stop when the dumbbells reach chest level and you feel a stretch across your chest, without letting your elbows flare wide.
- 7Press back up powerfully through your chest until your arms are extended again, holding the neutral grip.
- 8Complete your reps, then guide the dumbbells back to your thighs and sit up safely.
Form tips
- Keep your palms facing each other for the entire set — the neutral grip is what defines this press and keeps your elbows tucked.
- Retract your shoulder blades and keep your upper back tight against the bench to create a stable pressing base.
- Lower the dumbbells slowly to feel a controlled chest stretch, then drive up with intent.
- Keep your wrists stacked straight over your forearms rather than letting them bend back under the load.
Common mistakes
- Letting your elbows flare straight out to the sides, which negates the shoulder-friendly benefit of the neutral grip and stresses the joint.
- Rotating the palms forward mid-set, which turns it into a standard press and loses the hammer-grip emphasis.
- Dropping the dumbbells too low or too fast, which over-stretches the shoulders and risks injury.
- Bouncing the dumbbells at the bottom instead of pausing, which removes tension from the chest and reduces the work done.
Frequently asked questions
What muscles does the dumbbell lying hammer press work?
It primarily works the chest (pectoralis major, both the upper clavicular and lower sternal fibers), with the front deltoids and triceps acting as synergists.
What is a hammer grip on the press?
A hammer grip means your palms face each other (neutral grip) throughout the press, rather than facing your feet. This keeps your elbows tucked and is generally easier on the shoulders.
Is the dumbbell lying hammer press good for beginners?
Yes. The neutral grip keeps the elbows tucked and the shoulders in a safer position, so it is a beginner-friendly way to build chest, front-shoulder, and triceps strength.
Dumbbell lying hammer press vs standard dumbbell press — what's the difference?
The hammer press uses a neutral grip with palms facing each other, which tucks the elbows and recruits more triceps. A standard press uses palms facing your feet, which flares the elbows more and emphasizes the chest.
How many sets and reps should I do?
For building strength and size, 3–4 sets of 8–12 reps with a weight you can control through a full range of motion is a sensible default.
