Hammer Grip Incline DB Bench Press
Hammer Grip Incline DB Bench Press is a resistance exercise - compound chest press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Triceps brachii, Anterior deltoid, Serratus anterior
- Exercise type
- Resistance exercise - compound chest press
Exercise technique
- Bench incline
Set a low to moderate incline.
- Position the load
Use your thighs to help bring the dumbbells beside your shoulders.
- Neutral palms
Keep your palms facing each other.
- Support
Set your feet and hips firmly.
- Lower
Bend your elbows at a comfortable angle to your torso and lower the weights to your sides.
- Press
Drive the dumbbells upward above your upper chest.
- Finish
Balance at the top without colliding your hands.
Key technique points
- Maintain the neutral palm direction.
- Do not force your elbows out to shoulder level.
- Do not move the dumbbells toward your face.
- Keep your wrists above your elbows.
- Do not slide down the bench.
- Lower with more control than you lift.
Common mistakes
Rotating the palms
The hammer-grip characteristic is lost.
Overly flared elbows
The comfortable shoulder path may be strained.
Wrists drifting forward
The load is not supported above the elbows.
Raising the hips
The effective bench angle changes.
Colliding at the top
The balance of the two free weights is disrupted.
Pushing the shoulders forward
Shoulder-blade support decreases.
Frequently asked questions
Hammer Grip Incline DB Bench Press: why is “Rotating the palms” a mistake?
The hammer-grip characteristic is lost.
Hammer Grip Incline DB Bench Press: why is “Overly flared elbows” a mistake?
The comfortable shoulder path may be strained.
Hammer Grip Incline DB Bench Press: why is “Wrists drifting forward” a mistake?
The load is not supported above the elbows.
Hammer Grip Incline DB Bench Press: why is “Raising the hips” a mistake?
The effective bench angle changes.
Hammer Grip Incline DB Bench Press: why is “Colliding at the top” a mistake?
The balance of the two free weights is disrupted.
Hammer Grip Incline DB Bench Press: why is “Pushing the shoulders forward” a mistake?
Shoulder-blade support decreases.
What should I focus on when doing Hammer Grip Incline DB Bench Press?
Maintain the neutral palm direction. Do not force your elbows out to shoulder level. Do not move the dumbbells toward your face. Keep your wrists above your elbows. Do not slide down the bench. Lower with more control than you lift.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.