Dumbbell Hammer Press
The dumbbell hammer press is a chest pressing exercise performed with a neutral grip to reduce shoulder stress and increase triceps involvement. It targets the pectorals with secondary emphasis on the triceps and front delts, and is a joint-friendly alternative to traditional dumbbell bench press.
How to do it
- Lie flat on a bench holding a dumbbell in each hand with a neutral grip, palms facing each other.
- Hold the dumbbells at chest level with your elbows at approximately a 45-degree angle from your torso.
- Press the dumbbells upward until your arms are fully extended.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your palms facing each other throughout the movement.
- Tuck your elbows at a 45-degree angle from your torso.
- Press the dumbbells straight up without locking your elbows completely.
- Lower the weights slowly and under control to chest level.
Breathing: Inhale as you slowly lower the dumbbells to your chest, and exhale steadily as you press them back up.
Common mistakes
- Flaring the elbows out to the sides, which places unnecessary stress on the shoulder joints.
- Bouncing the dumbbells off the chest, which uses momentum instead of muscle strength.
- Arching the lower back excessively off the bench, reducing the focus on the target muscles.
Muscles worked
Primary: pectorals. Secondary: triceps, front delts.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 45-60 s
Build muscle
3-4 sets x 8-12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel shoulder discomfort, reduce the weight or check your elbow angle.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why use a neutral grip instead of a regular grip?
A neutral grip with palms facing each other places less stress on the shoulder joints and increases triceps engagement.
How heavy should my dumbbells be?
Choose a weight that allows you to complete all repetitions with good form, with the last two reps feeling challenging.
Where should I feel this exercise?
You should feel your chest and triceps working, with minor support from the front of your shoulders.