Hammer-grip Dumbbell Bench Press (Chest)

The pectoralis major, or chest muscles, are mostly responsible for exercises like the bench press and its variations, forward-leaning dips and chest flyes.

The chest is one of the most impressive and popular muscles because of their sheer size and visual appeal; which also means they need a lot of attention in the gym. To build big pecs you need a combination of pressing movements (Bench press) and ones which focus on internal rotation of the shoulders (Flyes)

The hammer-grip dumbbell bench press is a recommended choice for proper training of the pectoralis major due to its effectiveness and safe grip position.

 In this Exercise

• Target Muscle Group: Pectoralis Major
• Type: Strength
• Mechanics: Compound
• Equipment: Bench, dumbbells
• Difficulty: Beginner

Exercise Instructions

1. Position yourself on a flat bench with dumbbells on your knees.
2. Kick dumbbells back while you lie on the bench so the dumbbells are in a pressing position on each side of your chest.
3. Slightly arch your back and keep your feet back and planted on the floor.
4. Twist the dumbbells to a hammer grip (Neutral) position.
5. Press the dumbbells up while fully extending the arms and contract your chest muscles.
6. Slowly lower the dumbbells to where you feel a little stretch in your chest muscles.
7. Repeat for the desired number of reps.

Variations & Tips

• You can a machine with a hammer, or neutral grip as an alternative to the hammer-grip dumbbell bench press.
• Make sure your arms are at a 45-degree angle from your body to support the shoulder joint and to perform the movement properly.
• The hammer grip is generally safer for the shoulders since the position protects the shoulders but you have to use slightly less weight than you would a standard dumbbell bench press.

Watch: How to do the hammer-grip dumbbell bench press