Hammer Grip Incline DB Bench Press
Muscles worked
Instructions
- 1Lie 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.
- 2By 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.
- 3Once 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.
- 4Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
- 5As 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.
- 6Repeat the movement for the prescribed amount of repetitions.
- 7When 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Hammer Grip Incline DB Bench Press
The hammer grip incline dumbbell bench press follows the same mechanics as a standard incline press, but with the palms facing each other (neutral grip) instead of forward. Lying on an incline bench, you bring the dumbbells up to shoulder height with the elbows bent at 90 degrees, then press upward while keeping the palms facing each other throughout the movement. This neutral grip reduces the external shoulder rotation demanded by a standard pronated grip, making it more comfortable for many lifters with shoulder sensitivities, while still effectively targeting the upper chest. It also shifts slightly more work to the triceps due to the pressing angle, making it a useful variation to change up the stimulus from a standard incline press.
check_circleBenefits
- check_circleTargets the upper chest with more shoulder comfort
- check_circleEngages the triceps more than a standard incline press
- check_circleA good alternative for sensitive shoulders
- check_circleLets you vary the stimulus on the upper chest
lightbulbExecution tips
- lightbulbKeep the palms facing each other throughout the movement
- lightbulbLower the load under control down to a 90-degree elbow angle
- lightbulbLock the arms at the top and squeeze the chest hard
- lightbulbRest the dumbbells on your thighs before setting them on the floor
warningCommon mistakes
- warningLetting the elbows flare too far from the body
- warningRushing the clean of the dumbbells to shoulder height
- warningUsing too heavy a load, breaking the bar path
- warningNot controlling the descent, letting it speed up
helpFrequently asked questions
Why choose a hammer grip over a pronated grip?expand_more
It reduces rotational stress on the shoulder, making it more comfortable for many lifters while still targeting the upper chest well.
Does this exercise work the triceps more?expand_more
Yes, slightly more than a standard incline press, due to the pressing angle created by the neutral grip.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.