How to do the Dumbbell Lying Hammer Press
Dumbbell Lying Hammer Press is a beginner 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 Triceps and Shoulders.
Dumbbell Lying Hammer Press demonstration · © GymiaFit
Dumbbell Lying Hammer Press at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Lying Hammer Press step by step
- 1Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.
- 2Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
- 3Press the dumbbells back up to the starting position, fully extending your arms.
- 4Repeat for the desired number of repetitions.
Dumbbell Lying Hammer Press — questions
What muscles does the Dumbbell Lying Hammer Press work?
The Dumbbell Lying Hammer Press primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Dumbbell Lying 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 Lying Hammer Press suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Lying Hammer Press?
Dumbbell Incline Breeding, Dumbbell Lying One Arm Press, Dumbbell Lying One Arm Press V. 2 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 Lying 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.