How to do the Dumbbell Incline Hammer Press
Dumbbell Incline Hammer Press is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders and Triceps.
Dumbbell Incline Hammer Press demonstration · © GymiaFit
Dumbbell Incline Hammer Press at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Shoulders, Triceps
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Incline Hammer Press step by step
- 1Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, resting on your thighs.
- 2Lie back on the bench and position the dumbbells at shoulder level with your palms facing each other.
- 3Press the dumbbells up and away from your body until your arms are fully extended.
- 4Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Incline Hammer Press — questions
What muscles does the Dumbbell Incline Hammer Press work?
The Dumbbell Incline Hammer Press primarily targets the Pectorals. It also recruits the Shoulders, Triceps as secondary movers.
What equipment do I need for the Dumbbell Incline Hammer Press?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Incline Hammer Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Incline Hammer Press?
Dumbbell Bench Press, Dumbbell Decline Bench Press, Dumbbell Decline Hammer Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Incline Hammer Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.