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Home » Exercise Guides » Chest

Hammer-Grip Dumbbell Bench Press: Build Chest & Arm Strength

The correct way to do the hammer-grip dumbbell bench press.

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:14 AM EDT

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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.

Hammer-grip Dumbbell Bench Press Details
Basic Information
Body Part
Chest
Primary Muscles
Biceps brachii, Deltoids, Pectoralis major, Serratus Anterior, Triceps brachii
Secondary Muscles
Anterior Deltoids, Rhomboids, Trapezius
Equipment
Dumbbells, Flat Bench.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Push
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength4-6
Hypertrophy8-12
Endurance12-15
Power1-6
Muscular endurance12-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Diamond Push-Up On Knees: Target Triceps & Chest Effectively
  • Barbell Reverse Curl: Build Strong Biceps and Forearms Fast!
  • Yates Row: Build Back Strength & Sculpt Your Upper Body
  • Dumbbell Cuban Rotation: Strengthen Your Rotator Cuff Muscles

 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

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Interested in measuring your progress? Check out our strength standards for Bench Press, Dumbbell Bench Press, Dips.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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