Chest
Incline Dumbbell Hammer Press
The Incline Dumbbell Hammer Press is a strength exercise with dumbbells for your chest. Share of the load in the Zulta muscle model: upper chest 29%, mid chest 21% and front delts 15%.
How to do it
- Set a bench to about 30 to 45 degrees and sit back with a dumbbell on each thigh.
- Bring the dumbbells to the sides of your upper chest with palms facing each other.
- Set your shoulder blades back against the pad.
- Press the dumbbells straight up until your arms are straight.
- Lower them slowly back to the sides of your upper chest.
Tips
- Keep the elbows tucked close to the ribs throughout.
- Keep the dumbbells parallel, palms in, the whole set.
Common mistakes
- Turning the palms forward as you press.
- Letting the elbows drift out wide.
- Sliding down the bench during the set.
Muscles worked by the Incline Dumbbell Hammer Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
30 to 45 degrees shifts work to the clavicular pec and front delt (Rodriguez-Ridao 2020). Free implements need more shoulder stabilisation (Saeterbakken 2011). Elbows tucked with a neutral grip shift a little work to front delt and triceps. Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Incline Dumbbell Hammer Press alternatives
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Frequently asked questions
What muscles does the Incline Dumbbell Hammer Press work?
Mainly the upper chest and mid chest. The front delts, triceps (lateral head) and triceps (medial head) assist.
Is the Incline Dumbbell Hammer Press good for beginners?
Yes. The Incline Dumbbell Hammer Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Incline Dumbbell Hammer Press?
For example the Incline Bench Press, Hammer Strength Incline Press and Incline Machine Chest Press. They train mostly the same muscles, some with different equipment.
How do you make the Incline Dumbbell Hammer Press harder?
Add weight or reps, or move on to the Low Incline Barbell Press and High Incline Barbell Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
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